shoulders

2011-01-15

WOD 3 rounds for time of: 15 X Thrusters 95/65 Run 400 meters Time: 17:14 Rx not proud of my score either..but glad i did it.

WOD 10 to 1 for time of: Ring Dips Abmat Sit Ups Pull Ups Time: 13:42 use of the green band was necessary after first two rounds of pull ups. purple band on ring dips. Also, I completed my 10 burpee penalty. 🙂

2011-01-10

WOD Font Squat 3-3-3-3-3 = Weight: 95-125-145-155-165

2011-01-08

WOD 21-15-9 Reps of: KB Swings 2/1.5 Pood Abmat Sit-ups Air Squats Time: 6:19 Rx

2011-01-04

WOD “Jack” AMRAP Complete as many rounds as possible in 20 minutes of: 10 Push press (115/75 pound) 10 KB Swings (1.5 pood/ 1 pood) 10 Box jump (24/20 inch box) 6 Rds + 4pp @ 95#. Already feeling the burn. Nice one today.

2011-01-03

WARM UP Barbell Complex X 3 WOD “Karen” 150 Wall Balls 20# 10 feet/14# 10 feet Time: 10:26 RX

2010-12-30

WOD 5 Rounds for time: Hill Run (touch the walking path gate at the top of Joseph St) 10 Dumb Bell Hang Squat Cleans 40/30 15 Burpees Time: 28:35 – 30#

2010-12-23

WOD 15 burpees 400 m run with barbell (45 lb) 400 meter run with med ball (20 lb) 400 meter run 400 meter run with 45 lb plate 400 meter run with KB (1.5 Pood KB) 15 burpees Time: 23:25

2010-12-22

WOD 30 box jumps (30″ box) 30 dumbbell push press (30#) 30 pull ups 30 walking lunges 30 double unders 30 kb swings (1.5 pood a.k.a. 53 lbs) 30 burpees Time: 21:09

2010-12-21

WOD AMRAP 20 min 5 Pull Ups 10 Ring Dips 15 KB Swings (1.5/1 pood) Rounds: 6 Rounds (1/2 red, blue on pull ups)