shoulders

2017-09-04

WOD 25 Min AMRAP Roll the die (“death by dice”) 1 – 10 push-ups 2 – 10 hang cleans / push jerks (75) 3 – 200m / 400m run 4 – 10 air squats 5 – 10 sit-ups 6 – 10 t2b / hspu 1, 2, 2, 6, 5, 3, …

WOD Deck of Cards Hearts – push press (45/35) Diamonds – box jumps Clubs – weighted squats (goblet squats 1.5pd) Spades – push-ups Jack – 100m run Queen – 10 pull-ups King – 30 d/u A – 25 sit-ups Time: 40:00 (~40 minutes; began at 10:20 and finished at 11:00)

2017-08-29

Strength Shoulder Press 5 @ 95 5 @ 105 5 @ 115 Bench Press 10 @ 135 6 @ 155 5 @ 155 6 @ 155 2 @ 175 2 @ 175 Very hot this week so decided to just do minimal strength work.

2017-08-27

WOD Partner WOD 50 partner burpees (25 each in sync) 80 kb swings (1.5/1.0) 60 push press (95/65) 80 ball slams (20/15) 60 front squats (95/65) 400m run together Time: 24:36 partnered with Kat

2017-08-24

Strength Bench press 10 @ 135 10 @ 155 5 @ 165 5 @ 165 WOD 3 rounds 250m row 12 kb snatch (1 pd) 21 push-ups Time: 9:31 (not feeling well after lunch + shoulder felt sore so went with 1 pd kb)

2017-08-22

WOD 7 rounds 7 wall balls 14 box jumps 21 d/u Time: 16:56 Rx

2017-08-16

WOD 12 min AMRAP 3 deadlifts (255) 12 push-ups 21 sit-ups Total: 7 rounds

2017-08-14

WOD5 rounds400m run10 kb swings (1.5 pd)10 box jumps (24") Time: 19:27 Rx

2017-08-12

Warm up 2 x 400m row WOD 8 min AMRAP 5 wall balls 8 push-ups on the ball 10 sit-ups with the ball 100m run with the ball Total: 4 rounds (just a few seconds over the allotted time)

2017-08-11

Wod400m row25 push-ups25 double unders25 kb swings (1.25 pd)25 box jumps25 push press (95#)25 squats25 sdhp (85#)25 double unders25 sit-ups400m runTime: 18:38 Rx Repeat from 2013-11-10Time: 18:25