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shoulders

2017-03-05

WOD 12 Shoulder Press (75/55) (75/55 masters) 400m run 12 Push Press (115/80) (90/70 masters) 400m run 12 Push Jerks (135/95) (105/85 masters) 400m run 5 burpees for each bar drop. Do at end.  Time: 13:22 + 5 burpees (masters) *Repeat from 2013-05-23

2017-02-27

WOD AMRAP 6 min 3 Pull-ups 6 Push-ups 9 Squats Rest 3 min AMRAP 6 min 3 Knees to elbow 6 Box jumps, 24/20” 9 Sit-ups Total: 8 rds + 7 squats Rx / 6 rds Rx. I like this one! *Repeat from 2013-04-22

2017-02-25

WOD 50 – 40 – 30 – 20 – 10 wall balls 10 – 8 – 6 – 4 – 2 pull-ups Time: 16:35 (9 foot wall) *Repeat from 2010-10-20

2017-02-16

Warm up 5 pull-ups 10 push-ups 15 OH squat with pvc “Annie” untimed/slower 5 pull-ups 10 push-ups 15 OH squat with pvc WOD  Strength only Shoulder press 4 sets of 5 Bench press 1 x 10 1 x 8 1 x 6 1 x 4 Increase shoulder press by 10% …

2017-01-30

WOD 10-9-8-7-6-5-4-3-2-1 Ring Dips 1-2-3-4-5-6-7-8-9-10 Strict Pull Ups *5 Burpees between sets (10 dips +1 pull up + 5 burpees) Repeat WOD 8/10/15 Time: 21:48 (used box for first 5 sets of ring dips, kipping pull-ups on last 3 sets 8-9-10)

2017-01-25

WOD 150 D/U (300 S/U) 40 KB Swings (2/1.5) 75 Air Squats 800 m Run 75 Air Squats 40 KB Swings 150 D/U Time: 32:01 (1.5 pd)

2017-01-18

WOD For time: 800m row 70 abmat sit-ups 60 D/U 50 KBS (1.5/1) 40 Goblet Squats 30 T2B 20 Pull-ups 10 ring muscle-ups 800m row Time: 34:25 (substituted muscle-ups with 10 ring dips + 5 push-ups)

2017-01-15

WOD 4 rounds for time 50 double unders 40 sit-ups 30 squats 20 push-ups 10 kb swings Time: 3 rounds 19:11 / 4 rounds 28:17