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shoulders

2016-02-26

WOD 20 min AMRAP 6 muscle ups 6 burpees 6 HSPU 6 alt. pistols *Scale for muscle ups is 6 c2b pull ups + 6 hand release push ups Total: 6 rounds + 2 hand release push-ups (scaled)

2016-02-24

WOD 3 rds for time: 55-44-33 D/U (Scale: 110-88-66 S/U) 40-30-20 Sit-Ups 20-14-8 KB Swings (1.5/1) *Complete 55 d/u, 40 sit ups, 20 kb. Then 44 d/u, 30 sit ups, 14 kb etc. **30 minute time cap ***Repeat 7/30/14 Time: 28:59 Rx

2016-02-15

WOD “Upside Down Pyramid” 50 sit ups 40 push ups 30 box jumps 20 pull ups 10 HSPU 40 sit ups 30 push ups 20 box jumps 10 pull ups 30 sit ups 20 push ups 10 box jumps 20 sit ups 10 push ups 10 sit ups Time: 20:36 …

2016-02-07

WOD 12 minute AMRAP: 1 Deadlift (185/130) 1 Hang Power Clean 1 Front Squat 1 Shoulder to OH *Score is total rounds + reps completed **Round must be unbroken to count – Do not drop the bar between reps in complex Total: 18 (150#)

2016-02-03

WOD In 5 minutes: 400m run With remaining time, max effort Power Clean (135/95) Then, in 5 minutes: 400m run With remaining time, max effort Push Jerk (135/95) Then, in 5 minutes: 400m run With remaining time, max effort squat clean (135/95) *Score is total reps completed **Repeat wod from …

2016-01-31

Fight Gone Bad 3 rounds of: Wallballs (20/14) Sumo deadlift high pulls (75/55) Box jumps (20″ for both male & female) Push press (75/55) Row (calories) *In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the …

2016-01-30

Team WOD Teams of 4 24 min AMRAP Stations: Medicine Ball Cleans (20/14) Ground to Overhead (95/65) KB Swings (1.5/1) 200m Run *The runner determines when to rotate. **Score = Total # of reps completed Total: 814 for the team (371 for me and Ryan, 169 for just me) With Kat, …

2016-01-25

WOD 4 rounds for time: 50m walking lunge 50 ft. Handstand walk (Scale: 25 shoulder taps) 50 Abmat sit ups Time: 21:47 scaled – shoulder taps

2016-01-24

WODFor Time: 500 m row 2 rope climbs 2 Tire flips 400 m row 2 rope climbs 4 Tire flips 300 m row 2 rope climbs 6 Tire flips 200 m row 2 rope climbs 8 Tire flips 100 m row 2 rope climbs 10 Tire flips *Scale: Partner tire …