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shoulders

2025-03-22

WOD Conditioning: “The Longest Mile” 4 Rounds for Time 10 Burpees 100 meter Run 10 Air Squats 100 meter Run 10 Push-Ups 100 meter Run 10 Sit-Ups 100 meter Run Time: 18:50 rx

2025-03-19

3.8 mile walk Time: 1:00:07 (15:48 average pace per mile, 566 calories, 114 bpm)   Strength / Weightlifting Bench press 10 x 115# 10 x 135# 5 x 155# 5 x 165# Curls 20 x 25# each arm

2025-03-17

Warm-up 5 strict pull-ups 3 min echo bike WOD 10 push-ups 10 air squats 10 bicep curls (20# each arm) 10 tea pots (44# kb) 10 kb swings (44#) Time: 31:35 (slow pace, meds)

2025-03-11

WOD Conditioning: AMRAP 14 Minutes 10 Clean and Jerks (95/65) 10 HR Push-ups 10 Box Jumps (30/24) Total: 4 rounds + 10 HR push-ups (completed 5th round after time expired 14:54)

2025-03-08

Weightlifting front squat 10 x 115 8 x 135 5 x 145 5 x 145 back squat 10 x 135 8 x 145 5 x 165 5 x 175 bench press 10 x 120 8 x 140 5 x 165 5 x 165 db press 10 x 30 ea. arm …

2025-03-03

Warm up 3 min echo bike WOD Conditioning: WORKOUT 25.1 AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES OF: 3 lateral burpees over the dumbell (50/35 rx (35/20 scaled) 3 dumbbell hang clean-to-overheads (35#) 30-foot walking lunge (2 x 15 feet) After completing each round, add 3 reps to the …

2025-02-28

WOD Conditioning: As Many Rounds In 14 Minutes 24 Wall Balls (20,14) 24 SDHP (95#) 24 Weighted OH Plate Lunges Total: 2 rounds + 2 lunges (completed 3rd round after time expired. Sumo deadlifts, 25# plate for most lunges)

2025-02-26

Warm up 3 min echo bike Stretch WOD Conditioning: 5 Rounds For Total Reps 1 Min Thrusters 1 Min Burpee Box Jumps (20”,24”) 1 Min Rest RX(95/65) Total: 50 thrusters, 31 burpee box jumps rx (10, 10, 10, 10, 10, thrusters and 7, 7, 7, 5, 5 burpee box jumps)

2025-02-24

WOD Conditioning: “Holy Grip” As Many UB Clean and Jerk Reps In 12 Minutes 1, 2, 3, 4, 5, 6, …….. Complete 15 DU’s In between Each Set Total: 9 rounds (85#) 1 burpee in round 8 and 1 burpee in round 9 for breaking up the clean and jerks