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shoulders

2025-01-29

WOD Conditioning: 4 X 4 Min AMR Rest 2 Minutes in between 250 M Row Sprint AMRAP “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats Total: 10 rounds of Cindy

2025-01-28

WOD Conditioning: “Unbroken” 10 -1 UB Power Cleans (135/95) 10-1  Burpees 100 M Sprint after each rd Time: 18:52 (115#, push-ups)

2025-01-23

WOD Conditioning: 6 Rounds 100 M Sprint 15 Box Jumps (30”/24”) 15 KB Swings (70/53) 15 T2B Time: 25:56 (24”, 53#, k2e)

2025-01-21

WOD Conditioning: For Time: 40-30-20-10 1 Arm DB Snatch (45/25) DB Weighted OH Sit-ups Cal Row Time: 21:07 (50% 40# and 50% 35# snatch, 50% 25 and 50% 15# sit-ups)

2025-01-20

WODChipper for time. 50 Power Clean (95/65)40 Push ups30 Push Press (95/65)20 Pull Ups10 Squat Clean & Jerk (95/65) Time: 15:24 Rx (beat previous time of 16:38 Rx on 2013-01-31)

2025-01-17

WOD Conditioning: AMR 12 Mins 8 DB Snatch (Each Arm) 16 Goblet Squats 30 DU’s Total: 4 rounds + 10 snatches (completed 5th round after time expired 16:04)

2025-01-12

WOD Conditioning: 3 Rounds 100 M Farmers Carry (53/35) 200 M Row 30 Jump Lunges 40 Weighted Ab mat sit ups (15# db) 50 DU’s Time: 21:27 (44# kb each arm, row instead of run, regular lunges, 1/2 regular sit-ups)

2025-01-09

WOD Conditioning: As Many Rounds 20 Minutes 20 Cal Bike 15 Deadlifts(205/235) 20 Ball Slams (40/25) Total: 3 rounds + 1 deadlift (185#) Time: 23:43 to complete 4 rounds

2025-01-07

Skill-work: 3 Rounds 15 Skull Crushers 15 DB  Bicep Curls 15 Rear Delt Flys 15 Lateral Raises 15# and 12# dumb bells WOD Conditioning: 3 Rounds 50 Air Squats 21 Ring Dips 15 Hang Power Cleans (135/95) Time: 11:56 (green band, 95#)