shoulders

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)

2010-12-18

WOD Three rounds of: 10 Deadlifts (1X BW) 30 GHD situps Time: 11:39 145# (abmat)

2010-12-16

WOD 3 Rounds for Time of: 15 Hang Cleans 135/95 15 Lateral Burpee 100 Meter Run Time: 14:43 95#

2010-12-15

WOD 3 Rounds for time of: 25 Wallballs 400 meter run w/ ball Time: 16:02 20#

2010-12-09

Warm Up D/U – Stretch Row 500 meters 20 Wall Balls 20 Burpees 20 Box Jumps WOD: “Angie” 100 Pull – Ups 100 Push Ups 100 Sit Ups 100 Squats Time: 31:47 (blue/pink band)

2010-12-02

WOD 10 Rounds for time of: 10 Front Squats (95/65#) 100m sprint *Odd # forward, even # backwards Time: 15:35 75#

2010-11-29

WOD 21-15-9 Push Jerk (115/85) Kettlebell Swings (1.5/1) Box Jumps Time: 14:23 (85#)

2010-11-26

WOD: 21-15-9 Deadlifts Box Jumps Ring Dips Time: 8:00 I did situps instead of ring dips.

2010-11-25

WOD: 3x for time: 25 step-ups with 15lb dumbells 21 ring dips (pink band) 50 squats Time: 11:48

2010-11-24

Warm Up D/U – Stretch 2 rounds of 30 sec each of: Handstand Hold Squat Hold L-Sit Hold Chin above Bar hold WOD 3 Rounds for time of: 400 Meter Run 10 Deadlifts (1x Body Weight) Time: 12:58 155#