2016-11-05
WOD 10 -> 1 thrusters (75#) 1 -> 10 burpee box jumps 50 – 40 – 30 – 20 – 10 calorie row 10 – 20 – 30 – 40 – 50 sit-ups Time: 42:13 Rx (slow pace)
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shoulders
2016-10-30
WOD 3 Rds: 1 min. stations -air squats -abmat sit ups -Kettlebell swings (1.5/1) -Double unders *Rest 1 min after each round **Score = Total reps Total: 343 reps (1 pd kb)
2016-10-27
WOD Open WOD 15.5 27-21-15-9 Row (calories) Thrusters (95/65) *Repeat from 3/28/2015 Time: 19:48 (75#)
2016-10-19
WOD 3 rounds 1000m row 10 push-ups 20 air squats 30 sit-ups Time: 21:49
2016-10-18
Bench: 115 x 10 135 x 8 145 x 8 155 x 6
2016-10-15
Team WOD @ 9am 30 min AMRAP Teams of 2 30 Wallballs (20/14) 30 Power Cleans (45/35) 30 box step ups with barbell in back-rack (24/20) 30 burpees 400 m run (together) *One partner works while one rests except for 400 m run. Divide reps evenly between partners. Total: 3 …
2016-10-08
Team WOD @ 9 am “Deck of Cards” *Teams of 4 Diamond = KB swings (1.5/1) Spade = pull-ups Hearts = push-ups Club = hang power clean (115/75) Queen = 2x per person: 1 wall jump + 1 rope climb King = 200m run + 30 D/U (Scale is 60 …
2016-10-06
WOD “Nasty Girls” 3 rounds: 50 air squats 7 muscle ups 10 hang cleans (135/95) *Scale for 1 muscle up = 2 C2B pull-ups + 2 push-ups Time: 21:12 scaled
2016-10-03
WOD 10 min AMRAP: 3 snatches + 3 OH squats(155/105) 200m run Rest 3 minutes 10 min AMRAP: 3 cleans + 3 front squats(195/135) 200m run Total: AMRAP 1: 5 rds @ 85# AMRAP 2: 4 rds + 100m run @ 145#
2016-10-02
WOD 20 minute EMOM: Even: 12/10 cal row Odd: max KB swings (1.5/1) Score = Total KB Swings Completed Total: 193 (1pd)