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shoulders

2015-07-28

WOD 5 Rds: 2 Wall Climbs 10 ring dips 20 alternating pistols 300 m row Time: 25:23 (red band ring dips, assisted pistols)

2015-07-26

WOD “The Chief” Max Rounds in 3 minutes of : 3 Power Cleans (135/95) 6 push ups 9 squats Rest 1 minute. *Repeat for a total of 5 cycles Total: 17 rds + 4 squats Rx

2015-07-22

WOD 400 m run -then- 3 rds: 10 SDHP(95/65) 10 HSPU -then- 400 m run -then- 3 rds: 10 Thrusters (95/65) 10 Pull Ups -then- 400 m run Time: 23:18 Rx

2015-07-20

Strength 6 min EMOM Even: 3 Power Cleans Odd: 3 Thrusters WOD Tabata: Jumping lunges (full hip extension) Sit ups Push Ups Squats Score = Total Reps Completed Total: 340 (115# for the strength) Lunges Sit-ups Push-ups Squats 18 11 11 12 16 11 11 11 12 11 10 10 …

2015-07-19

WOD 2 Rounds: 20 Cal Row 20 Sit-ups 20 Kb swings (1.5 pd) 20 Double Unders 20 Squats 20 Ball Slams 20 Lunges 20 Push-ups Optional buy out: Run the dirt mile Time: Completed WOD in 13:51 Rx (rested for 2 minutes then ran the dirt mile. Completed WOD and …

2015-07-15

WOD 3 rds: 5 min AMRAP 5 Chest to bar pull ups 10 Ground to OH (95/65) 30 D/U *Rest 2 minutes between each 5 minute round Total: 6 rds + 1 pull-up (reg pull-ups)

2015-07-12

WOD 15 min AMRAP  200m run 10 clean and jerks (95) 10 lunges with 95# bar 20 sit-ups Total: 3 rds + 2 clean and jerks Rx

2015-07-10

StrengthEMOM for X minutes: 3 front squats – starting at 135/95 (from the ground) *Add 10# every minute until you reach failure WOD 15 min AMRAP: 10 box jumps 10 hand release push-ups 10 burpees 10 sit-ups Total: 5 rds + 9 push-ups Rx  (165# total on strength)

2015-07-07

Strength Every 45 seconds for 5 minutes 1 power clean + 1 squat clean + 2 split jerks @ 60-65% 1RM C&J WOD 5 rounds for time: 400m run 16 T2B 9 Clean & Jerks (155/105) *30 min time cap Total: 4 rds @ 135#