shoulders

2017-08-09

WOD16 Min AMRAP6 clean and jerks (135)9 t2b12 calorie row15 deadlifts Total: 3 rounds

WOD:• Sprint to the mailbox (100m)• 5 push ups• 5 sit ups• 5 Med Ball Cleans• mailbox• 10• 10• 10• mailbox• 15• 15• 15• mailbox• 20• 20• 20• mailbox• 15• 15• 15• mailbox• 10• 10• 10• mailbox• 5• 5• 5Time: 17:42Repeat from 2010-09-09previous: 28:15

2017-08-05

WOD"Jackie"1000m row50 thrusters (45)30 pull-upsTime: 14:49 (several rests) 3:4410:0814:49

2017-08-01

WODThe Longest Mile4 rounds10 burpees100 m run10 squats100 m run10 push ups100 m run10 sit ups100 m run Time: 19:35 (20 sit-ups, 20 t2b)

2017-07-29

Strength Deadlifts5 x 2055 x 2255 x 2555 x 295 WOD5 rounds400m run10 clean and jerks (115) Time: 33:34

2017-07-25

Strength EMOM 8 Kipping Pull-ups per round Weighted plank 3 x 30 seconds (45, 30, 30)

2017-07-22

WOD

2017-07-19

Weights Shoulder press 4 @ 85 4 @ 85 4 @ 95 4 @ 115 Bench press 10 @ 135 8 @ 155 4 @ 165 4 @ 165 Plank with 45# plate 2 @ 30 seconds Thrusters 40 @ 45#

2017-07-17

WOD 10 down to 1 Kb goblet squats (1.5 pd) Dumbbell curl and press (25#) 100m sprint each round Goal is 10 minutes or less for shorter run. I modified to a longer sprint. Time: 17:42

2017-07-15

Washed Kat’s car WOD 24 min AMRAP with partner 100m run / row 5 burpees / hand release push-ups 7 choose from list – different each round Total: 21 rounds Squats w/ kb, ball slam, sit-ups (w/ slam ball), kb swings, dumbbell thrusters, box jumps, t2b, pull-ups, k2e, wall balls, …