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shoulders

2018-05-20

WOD 25 min “dice” with partner 1 – complex (75/55) hang clean, front squat, push press, back squat 2 – sit-ups (x3) 3 – box jumps (20″) 4 – d/u (x5) 5 – push-ups 6 – kb swings (1/1.5) Total: 27, 39, 33, 155, 35, 28 (then rounded up each …

2018-05-13

WOD 25 min of Dice w/ Kat 1 deadlifts (225/155) 2 pull-ups / hspu (Kat) 3 sit-ups (x3) 4 kb snatch (1.25/1) 5 burpees 6 wall balls (20/14) Total: 17, 29, 36, 42, 42, 41 Cool down: rounded up each movement

2018-05-12

WOD Deck of Cards w/ Kat Hearts – box jump Diamonds – k2e / sit-up Clubs – OH lunges (45/25) Spades – push-ups Jack – 100m run Queen – kb swing (1.25 pd / 1 pd) King – 25 d/u Time: 28:45 (mixed k2e and sit-ups)

2018-05-07

WOD 5 rounds 3 min 400m run and max clean and jerk (135) 2 min rest 5 min total each round Total: 25 clean and jerks (5 each round)

2018-05-06

WOD w/ partner 76 air squats 76 push press (50/35 dumb bells) 76 sit-ups 76 wall balls 76 burpees 76 med ball twists 76 push-ups 76 kb swings 76 thrusters (50/35 dumb bells) 400m run Time: 37:12 ( 85# barbell push press, 1.25pd kb, 65# barbell thrusters)

2018-05-04

May the 4th be with you Warm up 200m row 5 push-ups 10 squats 20 sit-ups 25 single unders 200m row WOD 20 min AMRAP 10 push press (115/80) 10 kb swings (1.5/1) 10 box jumps (24/20) Total: 6 rounds (hot evening)

2018-04-28

Warm up: Washes Kats cat 400m row WOD 25 min AMRAP “Dice” (brown = movement, white = quantity) 1 box jumps 2 cleans (135/95) 3 HSPU 4 deadlifts 5 squats 6 burpees Total: 23, 31, 39, 40, 21, 20

2018-04-25

Warm Up 3 rounds 25 d/u 15 sit-ups 5 burpees WOD 30 – 24 – 18 box step ups (24/20) 15 – 12 – 9 push press (115/75) 10 – 8 – 6 knees to elbow Time: 10:03 Rx