shoulders

2016-01-19

WOD “The 7’s” 7 Rounds: 7 HSPU 7 DB Thrusters(40/25) 7 T2B 7 Deadlifts (165/115) 7 burpees 7 Kb swings (1.5/1) 7 pull ups *27 min time cap Total: 4 rounds + 4 burpees (2 pads HSPU and 35# dumbells)

2016-01-15

WOD 3 rounds for time: 1000m row 42 KB swings (1.5/1) 25 pull-ups Time: 33:45 Rx

2016-01-10

WOD “Angie” 100 pull-ups 100 push-ups 100 sit-ups 100 squats Time: 32:19 Rx

Team WOD Teams of 2 23 min AMRAP: Partner A: 100m run w/ medball (20/14), 5 MBC, 100m run with medball, 5 MBC Partner B: Max Clean & Jerks (135/95) *Switch when partner A returns from run and MBCs Total: 29 clean and jerks (partnered with Kat)

2016-01-08

WOD 20 min EMOM: Even min – row for max cals Odd min – 10 Wallball (20/14) *Score = Total calories rowed Total: 166 Rx

2015-12-31

WODFor time: 1000m row 20 bar muscle-ups 1000m row *Scale for Bar M/U: 20 CTB + 20 hand release push-ups broken up any way Time: 12:31 (chest to bar)

2015-12-30

WOD 5 rounds for time: 15 hang power clean (95/65) 40 D/U 400m row Time: 20:06 Rx

2015-12-26

WOD 10 rounds for time 8 Push Press (135/95) 8 Ring Push-ups Time: 24:58 (1.5 rounds at 135#. Remaining reps at 105#)

2015-12-24

12 Days of Christmas Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas …

2015-12-22

Skill Rowing: 200m row w/ just arms 200m row w/ just legs 200m row (normal) 400m row (Count 1 second for hard pull and 4 seconds on return – Find a rhythm) WOD E2MOM for 24 min: 6 bodyweight back squats (from rack) 8 burpees 10 sit-ups with medball (20/14) …