shoulders

2024-08-31

2.21 mile walk w/ Kat Time: 39:00 (17:38 average pace per mile, 269 calories, 97 bpm) WOD 10 rounds 200m row 3 clean and jerks (135/95) Time: 18:48 Rx

2024-08-30

2.95 mile walk w/ Kat Time: 49:42 (16:49 average pace per mile, 384 calories, 96 bpm) WOD Conditioning: 50-40-30-20-10 Wallballs 20/14# KB swings 53/35# 200m run Time: 29:12 (44# kb)

3.0 mile walk w/ Kat Time: 52:37 (17:31 average pace per mile, 373 calories, 85 bpm) WOD 10 min AMRAP hang power cleans (65/45) pull-ups 2, 4, 6, 8… increase by 2 each round Total: 14 + 6 hang power cleans

2024-08-26

Strength 2 x 10 dumbbell incline press (40#) push ups squats 3 rounds farmer carry (30#) 100m db on shoulders 100m db raised (50m each arm) 100m db farmer carry (standard) Untimed Time: 50:00

2024-08-23

WOD 5 rounds 200m run 12 t2b 8 db snatch (alternate 4 per arm) Time: 16:25 (40#)

2024-08-21

Warm up 1k row Time: 4:01 WOD Conditioning: 15-10-5 Power Clean & Jerk 95/65 Kettlebell Swings 53/35# Time: 8:28 rx+ (115#)

2024-08-19

WOD 4 rounds 15 deadlifts (increasing weight each round: 135, 165, 195, 225) 15 box jumps Time: 14:19 Rx

2024-08-17

Motorcycle ride Time: 1:41:00 WOD 12 minute AMRAP 10 back squats (115/85) 8 sit-ups 6 push-ups 4 shoulder to overhead 2 burpees Total: 5 rounds Rx

2024-08-14

WOD 5 rounds 12 deadlifts 9 hang power cleans 6 shoulder to overhead Time: 10:07 (95#)

2024-08-12

WOD 5k row and 1k run 5 rounds 1000m row 200m run Time: 32:05 (4:02, 4:16, 4:15, 4:24, 4:18)