shoulders

2017-11-04

WOD “Upside Down Pyramid” 50 sit ups 40 push ups 30 box jumps 20 pull ups 10 HSPU 40 sit ups 30 push ups 20 box jumps 10 pull ups 30 sit ups 20 push ups 10 box jumps 20 sit ups 10 push ups 10 sit ups Time: 22:07 …

2017-10-31

Happy Anniversary Mom and Dad. WOD 21-18-15-12-9-6-3 Double-unders T2R or T2B Ball slam (20#) Time: 16:54 (did a few regular sit-ups along the way – approximately 15-20) Repeat from 2010-07-10

2017-10-27

WOD 15 min AMRAP 3 HSPU 6 alt lunges 9 hand release push-ups 12 T2B 15 squats Total: 4 rounds + 6 T2B

2017-10-25

3.5 mike bike ride on new bike path WOD 8 min AMRAP 3 chest to bar (c2b) pull-ups 5 push-ups 7 squats 1 min rest then “Annie” Total: 10 rounds Time: 11:19

2017-10-22

WOD 3 rounds 75 double unders 30 clean and jerks (75/55) 20 t2r (t2b) 20 alt db snatch (50/35) Time: 46:03 (35 db) Very tired. Long rests between sets of 5.

2017-10-18

WOD 20 min AMRAP 3 strict pull-ups 6 hand release push-ups 9 wall balls Total: 11 rounds + 2 pull-ups

2017-10-17

WOD 2 rounds 25 wall balls 20 double unders 16 db snatch (25#) 14 front rack lunges (95#) 10 t2b 5 burpee box jumps 250m row Time: 19:26

2017-10-13

45# bar 10 push press 10 OH squats 10 shoulder press 10 SDHP WOD 15 min AMRAP 20 double unders 15 sit-ups 10 cal row 5 push-ups Total: 7 rounds + 15 sit-ups

2017-10-11

WOD 14 min AMRAP 3 hang cleans (155/105) 21 air squats 7 hspu Total: 7 rounds (decline push-ups 20” box)

2017-10-08

Bench 135, 155, 175 WOD 15 min AMRAP 3 ring dips 6 deadlifts (body weight) 100m run Total: 8 rounds + 3 deadlifts (205)