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shoulders

2026-03-10

WOD 20 min AMRAP Cindy w/ 200m run 5 pull-ups 10 push-ups 15 air squats 200m run Total: 7 rounds + 15 air squats

2026-03-07

WOD 5 x 5 min AMRAP with 1 min rest between rounds complete alternating rounds with partner 1 – 3 pull-ups, 5 wall balls (20/14) 2 – 3 push-ups, 5 GHD sit-ups 3 – 5 kbs (53/35), 10 double-unders 4 – 3 box jumps, 5 hang cleans (75/55) 5 – …

2026-03-05

Warm-up 10 cal echo bike Stretches Strength 5 x 5 bench press 30 second plank between rounds 115, 135, 155, 155, 165 WOD 16 min EMOM 1 – 12 kb swings (44# and 53# on last round) 2 – 10 goblet squats (44#) 3 – 12 push press (75# and …

2026-03-03

Warm-up 10 cal echo bike stretching Strength 5 x 3 deadlifts increasing weight each round 225, 255, 285, 295, 300 WOD 10 x 250m row 90 second rest between rounds Time: average :51 – :57 each round. Total time: 23:58

2026-03-01

WOD “Deck of Cards” w/ Kat ♦️- side bends x2 (44/35) ♠️ – db push press (35/25) ♥️ – push-ups ♣️ – goblet squats (44/35) J – 15 db bench press (35/25) Q – 15 skull crushers (35/25) K – 15 1 arm row x2 (35/25) A – 25 in/out …

2026-02-26

Warm-up 3 min echo bike banded pull aparts tricep pull downs pass throughs good mornings walkout pushups Strength 5 x 3 @ 90% Bench press (135, 155 all the rest) 30 sec plank between rounds WOD 50 step ups 40 push-ups 30 db alt snatch (40#) 20 burpees 10 strict …

2026-02-24

Warm-up 1000m row stretch good mornings squat stretch Strength 5 x 3 back squats (70% max) 135, 165, 165, 165, 165 30 sec plank and 10 RDL (44#) between each set WOD 12 min EMOM 1 – 12 cal echo bike 2 – 10 wall balls 3 – 12 GHD …

2026-02-21

WOD “Deck of Cards” w/ Kat ♦️- air squats ♠️ – deadlifts (165/125) ♥️ – push-ups / mtn. climbers (J/K) ♣️ – hang power cleans (75/55) J – 10 tire flips w/ partner (5 each) Q – 10 sledge hammer strikes K – 25 sit-ups A – 100m run Time: …

2026-02-16

Strength 4 sets 8 reps each RDL sumo squats split lunge per leg 30 second plank WOD 12 minute ladder 2 – 4 – 6 – 8 – 10 – 12… kb swings ring rows / push-ups double unders / box jumps Total: 14 + 16kb and 8 box jumps …