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shoulders

2015-07-05

WOD 20 sumo deadlift high pulls (95) 20 wall balls 20 sit-ups  20 tire flips 20 push-ups  20 pull-ups  20 lunges 20 kb swings (1.5 pd) 20 box jumps 20 cal row Time: 15:34 Rx 

2015-07-02

WOD For time: 21 calorie row 21 KB swings (2/1.5) 21 burpees 15 calorie row 15 KB swings 15 burpees 9 calorie row 9 KB swings 9 burpees Time: 11:25 Rx

2015-06-30

Strength Strict Pull-ups 5 sets x 3-8 reps *Rest 30-45 seconds between sets WOD 15 min AMRAP: 10 hang power snatch (95/65) 400m run Total: 4 rounds + 50m Rx

2015-06-28

WOD For time: 1000m row 45 thrusters (45/35) 30 pull-ups 45 hang squat cleans (45/35) 1000m row Time: 21:34 Rx 

2015-06-26

Mental Toughness WOD 400m farmer carry 50 walking lunges 25 pull-ups 50 box jumps (24/20) 25 goblet squats 50 double unders 25 knees to elbows 50 russian swings 25 ghd sit-ups 50 wall balls 25 db hang squat cleans 3 rope climbs Cash Out: 400m sled pull (90/65) Time: 35:46 …

2015-06-23

WOD5 min AMRAP: Shoulder to Overhead (115/80) *Every time you drop the bar, do 5 burpees Rest 3 Minutes 5 min AMRAP: Hang Clean (115/80) *Every time you drop the bar, do 30 D/U Total: 36, 26 Rx

2015-06-20

WOD 1000m row 15 over-the-bar burpees 15 power snatch (115/75) 750m row 12 over-the-bar burpees 12 power snatch 500m row 9 over-the-bar burpees 9 power snatch Time: 23:54 Rx

2015-06-18

WOD 3 rounds: 5 thrusters (115/75) 100 D/U 3 rounds: 3 thrusters (135/95) 50 D/U 3 rounds: 1 thrusters (155/105) 25 D/U Time: 19:31 (95, 115, 135)

2015-06-14

Team WOD: Part 1: “Partner Helen” 3 rounds: 400m run 21 KB Swings (1.5/1) 12 pull-ups *Run together; one partner works while the other rests. Part 2: “Double Annie” 100-80-60-40-20 D/U Sit-ups Part 3: “Double Grace” 60 clean & jerks (135/95) *Parts 2 & 3: Split the work evenly; One …