shoulders

2012-06-28

WOD “Nancy” 5 Rds: 400 Meter Run 15 OH Squats (95/65- Masters 85/55) Time: 31:03 #75 (started at #85, but stepped down to #75 in first round)

WOD Teams of 2 7 min AMRAP 7 Wall Balls 50 meter run  rest 2 min  7 min AMRAP  6 KBS  75 meter run  rest 2 min 7 min AMRAP 5 burpees  50 meter run 1 athlete works while the other rests. Athletes will complete 1 round before alternating. Daniel …

2012-06-07

WOD 7 Rds 20 Push Press (65/45) (masters= 55/35) 200 Meter Run Time: 18:14 Rx

2012-05-28

WOD “murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Time: 67:48 nearly Rx, but push ups were a little sloppy. Weight: 176.8

2012-05-25

WOD 1-1-1 Shoulder Press 3-3-3 Push Press 5-5-5 Push Jerk SP 120, PP 135, PJ 125

2012-05-24

WOD 3 Rds: 15 DB Thrusters (M-40, W-25, MM-30, MW-15) 30 GHD Time: 12:32 Rx

2012-05-17

WOD 5 Rds: 5 Dead Lifts 5 Ring HSPU’s *Score = load and time Time: 7:23 225# 2.5 pads

2012-05-14

WOD 5 rds: 40 meter OH Barbell walk (M-185, W- 115, MM-135, MW-95) 30 Wall Balls (M-20, W-14, MM-16, MW-12) 40 Meter farmers carry (M-95, W-65, MM-75, MW- 55) Time: 39:04 135#OH First round all the rest were 95# OH / 95# carry

2012-05-10

WOD 10 MBC (20/14) 10 Knee 2 Elbow 10 MBC 10 Knee 2 Elbow 10 Push ups 10 MBC 10 Knee 2 Elbow 10 Push ups 10 Push Jerks (M- 135, W-105, MM- 115, MW- 85) 10 MBC 10 Knee 2 Elbow 10 Push ups 10 Push Jerks Dumbell Farmers …

2012-05-09

WOD 400 Meter Run 21 Thruster (M-95, W-65, MM- 75, MW- 45) 21 Pull ups 300 Meter Run 15 Thruster 15 Pull ups 200 Meter Run 9 Thruster 9 Pull ups Time: 21:22 Rx