2017-01-13
WOD10-9-8-7-6-5-4-3-2-1 Box jumps (24/20) Power Cleans (155/105) Time: 19:43 (140#)
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shoulders
2017-01-10
WOD 5 RFT: 200m run 30 D/U 10 overhead squats (115/80) Time: 25:45 (row, 80#)
2017-01-04
WOD 25 min AMRAP 25 push-ups 50-calorie row 100 overhead squats (45/35) 50 box jumps 25 toes to ring Total: 1 round + 8 push-ups (sit-ups instead of toes to ring)
2017-01-02
WOD Half Cindy 10 min AMRAP 5 pull-ups 10 push-ups 15 squats Total: 6 rounds + 7 push-ups
2016-12-31
WOD 5 Min AMRAP Burpees Rest 1 minute 5 Min AMRAP Sit Ups Rest 1 minute 5 Min AMRAP KBS (2/1.5) *Score is total reps of all movements Total: 231 (56, 107, 68)
2016-12-28
WOD 4 Rounds For Time 200 M Run 10 OHS (115/75) 15 GHD sit-ups 20 Second L-Sit Hold (on Parallettes) Time: 22:55 (80# OHS, regular sit-ups)
2016-12-26
WOD “12 Days of Christmas” Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of …
2016-12-23
WOD 21-15-9 Wall balls Deadlift (185/135) *Rest 2 minutes. Strip Weight. 9-15-21 T2B Thrusters (45/35) Time: 27:34 Rx (sick recovery, tons of breaks to catch my breath)
2016-12-16
WOD 13 min AMRAP 5 deadlifts 4 hang squat cleans 3 shoulder to overhead 2 over the bar burpees 100m run Choose your own weight Total: 6 rounds + 2 burpees (105#)
2016-12-12
WOD Weight day Shoulder Press 5 @ 65 5 @ 85 Push Press 5 @ 115 5 @ 125 Back Squat 5 @ 125 5 @ 155 5 @ 185 1 @ 215 1 @ 245 Bench press 10 @ 125 10 @ 135 10 @ 145 3 @ 165 …