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shoulders

2015-11-01

Strength program Week 1 Day 1: Squat Snatch: 3 @ 75%: 55# 3 @ 78%: 65# 3 @ 82%: 75# 3 @ 82%: 75# Snatch pulls: 5 @ 85%: 115# 5 @ 88%: 120# 5 @ 95%: 125# Back Squats: 5 @ 70%: 175# 5 @ 73%: 182.5# 5 @ 76%: 190# 5 @ 76%: 190# 5 @ …

2015-10-30

WOD 100 Double Unders (Scale: 200 S/U) 10 clean and jerks (135/95) 75 D/U 10 clean and jerks 50 D/U 10 clean and jerks Time: 12:59 Rx  

2015-10-28

WOD Run the dirt mile 50 push press (115/75) 50 box jumps (24/20) Run the dirt mile *Partition the push press and box jumps however you’d like, but all reps must be completed before second run. Time: 35:52 Rx

2015-10-24

WOD“Helen meets Grace” *teams of two 3 Rounds for time: Run 400m 21 Swings (53/35) 12 Pull ups then… 30 Clean and jerks (135/95) *One partner works at a time; split reps as you see fit ** Both partners must run 400m together Time: Me and Ernie 14:12 Rx

2015-10-19

WOD 25 walking lunges 20 pull-ups 50 box jumps (20) 20 double-unders (scale: 60 singles) 25 ring dips 20 knees-to-elbows 30 KB swings (2/1.5) 30 sit-ups 20 DB hang squat cleans (35/25) 25 back extensions 30 wallballs (20/14) 3 rope climbs Time: 23:33 (scaled ring dips, 30# dumb bell hang cleans)

2015-10-17

Saturday Night Lights @ 6 pm 5 rounds: 10 deadlifts (225/155) 10 snatches (75/55) 10 handstand push-ups 10 snatches (75/55) Time: 31:18 (2 pads)

2015-10-06

WOD15 Min AMRAP: 3 Power Snatch (115/75) 3 Pull-Ups 6 Power Snatch 6 Pull-Ups 9 Power Snatch 9 Pull-Ups and so on…. Total: 15 + 7 power snatches Rx