shoulders

2016-08-14

WOD 50-40-30-20-10 Thrusters (45/35) 5-4-3-2-1 Bar M/U *Scale for Bar M/U: 2 C2B pull-up + 2 narrow hand position push-up Time: 26:00 (scaled: pull-ups and push-ups)

2016-08-12

WOD 1 round 30 alt kb snatch 50 sit-ups 70 double unders 2 rounds 20 alt kb snatch 40 sit-ups 60 double unders 3 rounds 10 alt kb snatch 30 sit-ups 50 double unders Time: 24:57 (1pd)

2016-08-06

WOD “Cindy” 5 pull-ups 10 push-ups 15 squats Total: 11 rds + 6 push-ups Rx

2016-08-01

20 min AMRAP: 400m run 25 KB swings (1.5/1) 25 GHD sit-ups Total: 4 rounds + 25m run (30 @ 1pd kb, 30 sit-ups)

Strength 7 min EMOM: 3 shoulder press 3 push press 15 second OH hold *Light to moderate weight for perfect form WOD 21-18-15-12-9-6-3 Calories Rowed Hang Power Snatch (75/55) Time: 18:08 Rx Strength: 5 rounds at 75#

2016-07-23

WOD “Cindy” 5 pull-ups 10 push-ups 15 squats Total: 10 rds + 7 squats (finished 11 rds at 20:12)

2016-07-16

Strength Front Squat 3 rds: 10 front squats (choose weight to go unbroken) 20 GHD sit-ups WOD For time: 30 cal row 30 S2O (135/95) 20 cal row 20 S2O 10 cal row 10 S2O Time: 16:07 (115#)

2016-07-13

WOD 5 rounds: 20 wallballs (20/14) 20 cal row *rest 1 min between rounds Time: 17:23 Rx

2016-07-07

WOD 150 d/u 40 kb swing (1pd) 75 air squats 800m row 75 air squats 40 kb swing (1pd) 150 d/u Time: 24:49

2016-07-04

WOD 400m run 40 each – front, back, overhead squats 400m run 40 each – shoulder press, push press, push jerk 400m run 40 each – hang power clean, hang power snatch 400m run Time: 51:19 (45# bar, lots of rests)