shoulders

2015-09-07

WOD 4 rounds: 50 d/u 30 wallballs (20/14) 30 KB swings (1.5/1) Time: 26:33 Rx

“Premier Throwdown”(Brought to you by Premier Residential Real Estate) RX Event 2: For time: 50 calorie row 50 box jump overs (24/20) *no step-ups – must jump 50 deadlifts (185/130) 50 double unders 50 wallballs (20/14) 50 double unders 50 deadlifts 50 box jump overs (no step-ups – must jump) …

2015-09-03

WOD 3 rounds: 21 knees-to-elbows 18 front squat (185/125) 15 strict HSPU Time: 27:35 (135#, 2 pads)

2015-09-01

Strength Back Squat 4 sets x 10 reps @ 65% of 1 RM WOD 4 rounds: 36 cal row 9 push jerks (185/125) *25 min time cap Time: 18:30 125#

2015-08-30

WOD 400m run 3 rds: 15 kb swings (1.5 pd) 30 sit-ups 45 double-unders 400m run Time: 13:25 Rx

2015-08-28

WOD 21-15-9 Power cleans (135/95) Front rack lunges Push jerk Time: 27:53 115# (102 degrees, took many breaks)

2015-08-23

Team WOD Teams of 2: “Deck of Cards” hearts = box jumps (24/20) diamonds = burpees spades = kb swings (1.5/1) clubs = sit ups J = 10 partner wall balls Q = 25 d/u (or 50 s/u) K = 5 jump through partner tire flips A = 2 rope …

2015-08-21

Strength 8 Minutes – find new 1RM Clean and Jerk WOD 3 rounds: 20-14-8 toes to rings push ups pistols (alt each rep) Strength: 180 pr Time: 26:29 (subbed pistols with squats)

2015-08-20

Strength 7 min EMOM: 6 x Clusters (115/80) WOD 3 rds: 400 m run 30 wall balls (20/14) 20 deadlifts (135/95) Time: 20:37 Rx

2015-08-17

WOD 15 min AMRAP: 9 deadlifts (95/65) 9 power snatches 9 oh squats 9 push jerks Total: 3 rds + 3 power snatch (85# OH squats)