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shoulders

2015-12-21

Strength 7 min EMOM 1 Snatch pull +  1 power snatch + 1 squat snatch @ 75%   WOD “Ryan” 5 rounds for time: 7 muscle-ups 21 burpees *Scale for M/U: 7 pull-ups + 7 ring dips Time: 19:17 (scaled m/u red band)

2015-12-19

WOD Teams of 2 5 rounds: -2 min stations- 50m sled pull (partner rides sled – switch when needed) Alternating partner burpee wallballs (20/14) Partner tire flips Alternating rope climbs w/ partner *Score = Total reps completed (completed sled pull is worth 1 point) Total: 231 partnered with Kat sled: …

2015-12-17

WOD For time: 50-40-30-20-10 push press (75/55) lunges w/ barbell in front rack (75/55) *200m run between sets **25 min time cap Time: 32:50 to get through 50-40-30. Did not finish. Some calf cramps and overly fast heart beat so decided to end it. 

2015-12-15

WOD 18 min AMRAP: Complete Squat Clean Ladder (M: 95/115/135/155/175 , F: 65/75/95/115/125) Run out front door to the left and back through the roll up door (stay on asphalt) *Each successful squat clean = 1 point (5 points possible per round – run does not count toward score) **If …

2015-12-14

Strength 5 min EMOM 1 hang squat snatch + 1 squat snatch + 1 OHS @ 75-80% of snatch 1 RM WOD For time: 100 pull-ups *Every time you drop from pull-up bar, complete 7 wallballs (20/14) before continuing. **RX+: Every time you drop from the pull-up bar, complete 2 …

2015-12-13

WOD 1 18 minute AMRAP Squat Clean Ladders (115, 135, 155, 175, 195) Run from front door around building to back door Repeat Point for every squat clean completed Total: 24 WOD 2 “Death by Deadlifts & Burpees” Min 1: Complete 1 Deadlift (225/155) & 1 over the bar burpee …

2015-12-10

Strength Back squats @ 75% 6 sets x 3 reps *Increase 10-20# each set WOD For time: 75 KB swings (1.5/1) 75 calorie row 75 box jump overs (24/20) Time: 14:25 Rx

2015-12-09

Strength 6 min EMOM 10 ab mat sit ups 10 Russian twists WOD Buy in: 100 D/U 21-15-9 HSPU Hang power clean & jerk (115/80) Cash out: 800m run Time: 28:16 (2 pads HSPU)

2015-12-03

WOD 4 Rounds For Time: 200 M Run 10 Overhead Squats (75/55) 15 GHD sit-ups 20 Second L-Sit Hold on Parallettes (Scale: 20 second plank hold) Time: 18:10 (knees up on p-bar)

2015-12-01

WOD “CRAZY HELEN” 400 M Run 21 KB Swings (1.5/1) 12 PullUps 800 M Run 42 KBS 24 PullUps 800 M Run 21 KBS 12 PullUps 400 M Run *25 min time cap Time: 24:27 Rx