shoulders

2016-04-12

Strength Strict Press 3 sets x 10 reps @ 65-70% (unbroken) WOD 21-15-9 Power Snatches (115/75) Row for calories Then, 3-6-9 OH squats (115/75) Chest to bar pull ups Time: 17:10 (85# OH squats)

Strength 7 min EMOM: 1 power clean 3 hang cleans 5 push press *70% of push press 1RM WOD 21-15-9: KB Swings (2/1.5) Row (calories) Time: 5:39 Rx WOD 2 15 min EMOM every 3 min 15 kb swings 1.5 pd 15 pull-ups 200m run (Substituted push-ups and sit-ups on …

2016-04-02

WOD Open WOD 12.3 18 Min AMRAP: 15 Box jumps (24/20) 12 Push press (115/75) 9 T2B Total: 4 rds + 1 pp Rx (Potential future home repeat WOD)

2016-03-27

WOD (Easter Sunday partner WOD with Kat) Four – 5 Min AMRAPs with 1 min rest between each. (0 – 5) 1 rope climb 5 wall balls (6 – 11) 2 tire flips 5 push ups (12 – 17) 3 kb swing (1.5 pd) 5 box jumps (24″) (18 – 23) …

2016-03-25

Strength 150 med ball sit-ups with a partner (20/14) *split work evenly WOD 5 rounds: 200m row 100m farmer carry (1.5/1) 10 t2b 1 rope climb Time: 24:30 Rx

2016-03-22

WOD For time: 10-9-8-7-6-5-4-3-2-1 Pull-ups Wallballs (20/14) Box jumps (24/20) Time: 11:55 Rx

2016-03-14

WOD Death by Clean & Jerks (155/105) Total: 6 rounds + 3 (145#)

2016-03-10

WOD“Fran” 21-15-9 Thrusters (95/65) Pull-ups Time: 9:37 Rx

2016-03-02

WOD 3 rounds: 1,000 m row 20 box jump overs (20/24) 10 KB swings (2/1.5) *Rounds are capped at 8 mins + 1 min rest between rounds *If you finish then you rest until next round begins. If not, then stop wherever you are at 8 mins and take 1 …

2016-02-28

WOD 1000m run 50 sit ups 50 squats 800m run 40 walking lunges 40 push ups 600 m run 30 D/U (Scale: 90 s/u) 30 hip extensions 400m run 20 box jumps (24/20) 20 pull ups 200 m run 10 ring dips 10 hspu Time: 34:12