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shoulders

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 …

2016-12-10

WOD 20 min AMRAP 4 k2e 4 pull-ups 6 hspu 8 box jumps (24/20) 10 push-ups Total: 5 + 4 pull-ups (first 2 rounds hspu then 115# push press on remaining rounds)

2016-12-06

WOD 15 min AMRAP 30 d/u 8 squat cleans (115/80) 30 d/u 8 thrusters Total: 2 rounds Rx (Not feeling well and could not string together the double unders)

2016-11-29

WOD 500m row 30 OH squats (95/65) 500m row 20 OH squats (115/80) 500m row 10 OH squats (135/95) 500m row Time: 24:21 (65, 75, 85) had to reset a few times on the 30 rep round. 

2016-11-27

WOD  8 ring push-ups 8 push press (135/95) 16 sit-ups Time: 26:38 (95# half cleans and half push press, first 4 rounds rings all the rest regular push-ups)

2016-11-22

WOD Deck of cards Hearts = squats Diamonds = sit-ups Clubs = push-ups Spades = box jumps (20″) Jack = 200m run Queen = 5 pull-ups King = 10 kettle bell swings (1.5 pd) Ace = 50 double unders Time: 33:57 Rx (partnered with Kat)

2016-11-19

Teams of 2 25 min AMRAP: 30 partner wallballs (20/14) 20 alternating plate hop burpees (45# plate for all) 10 strict pull-ups 6 alternating squat cleans (165/115) 2 rope climbs 200m run *Split all work evenly; run together Total: 3 rounds + 2 pull-ups (partnered with Kat, 145# squat cleans, …

2016-11-14

WOD 1 “Annie” 50 – 40 – 30 – 20 – 10 Double unders and Sit-ups Time: 8:36 WOD 2 Half “Cindy”  10 min AMRAP 5 pull-ups  10 push-ups  15 air squats Total: 6 rounds + 5 pull-ups 

2016-11-08

WOD 3 rounds 50 wall balls 100 double unders Time: 23:19 (9 ft wall balls) (several rest breaks, couldn’t breath well)