shoulders

2017-12-08

No warm up Stretch WOD (lrsac) 20 min AMRAP 400m run 20 box jumps (24/20) 20 kb swings (1.5/1) 20 wall balls (20/14) Total: 2 rounds + 17 kb swings (Completed 3rd round after time expired)

2017-12-05

WOD “Cindy” 20 min AMRAP 5 pull-ups 10 push-ups 15 squats Total: 12 + 7 push-ups

2017-12-03

WOD Team of 2 400m farmer carry (1.25 pd) 200 double unders 150 sit-ups 100 kb swings (1.5/1) 50 goblet squats 26 burpee pull-ups Time: 23:22

WOD Deck of cards Hearts – wall balls Diamonds – push-ups Clubs – pull-ups Spades – hang cleans (115/75) Jack – 10 shoulder to overhead Queen – 50 double unders King – 25 sit-ups Ace – 10 deadlifts Time: 46:03 (105)

2017-11-24

15 min AMRAP 3 ring dips 6 deadlifts (body weight) 100m run Total: 8 rounds + 6 deadlifts (225) (20# heavier than previous on 2017-10-08)

2017-11-21

200m farmer carry (1.25 pd) 20 push-ups 10 wall balls Strength: Bench: 10 @ 135 6 @ 155 4 @ 165 5 @ 165 7 @ 155 11 @ 135 Front squats 5 @ 135 5 @ 135 400m row sprint Time: 1:30

2017-11-17

WOD 10 – 1 Ring rows Box jumps Push-ups Sit-ups Time: 12:01

2017-11-13

WOD 6 rounds 6 shoulder to overhead (155/105) 50 double-unders d/u Time: 21:32 (145)

2017-11-09

WOD 1000m row 50 wall balls 40 sit-ups 30 push-ups 20 deadlifts (225) 10 kb swings (1.5) Time: 17:37

2017-11-06

1 mile walk at work Time: 20:00 WOD 5 rounds 10 hang clean + jerk (115/80) 10 back rack lunges (115/80) 40 sit-ups Time: 41:39 (back squats instead of lunges) Time at 3 rounds was 22:28 Repeat from 2015-08-19