shoulders

2024-08-11

2.2 mile walk w/ Kat Time: 39:26 (17:54 average pace per mile, 275 calories, 92 bpm) Washed 2 cars WOD “Annie” w/ deadlifts 50 – 40 – 30 – 20 – 10 double unders sit-ups 6 deadlifts between each round (185#, 30 total) Time: 13:58

2024-08-09

WOD Conditioning: 12 min AMRAP 3,6,9… (increasing by 3 reps each round) Thrusters 75/55 Wall Balls Total: 15 + 9 wall balls (completed 18th round after time expired)

2024-08-06

WOD 5 rounds 10 deadlifts 10 obliques (5 per side) 10 k2e 10 push-ups 10 box jumps 100m run Time: 24:55 (185# deadlift, 35# db on first round then 53# kb remaining 4 rounds)

2024-08-05

4.0 mile walk Time: 59:15 (14:48 average pace per mile, 590 calories, 120 bpm) Strength Weight lifting Bench press 10 x 95 10 x 125 10 x 145 10 x 155 Bicep curls 10 x 25 10 x 25

2024-08-03

WOD 25 min AMRAP w/ Kat 400m run buy-in 10 wall balls 10 kb swings (53/35) 10 sit-ups 10 lunges 10 pull-ups / push-ups (5/5) 10 hang power cleans (75/55) 10 air squats Total: 9 rounds +5 lunges (Completed 10th round after time expired)

2024-07-31

WOD Conditioning: 16 min AMRAP 3 Bar MU 13/10 Cal Row 10 Goblet Squats Total: 8 rounds +2 pull-ups (35#)

2024-07-30

WOD Conditioning: 10 Min Amrap 2,4,6… Double DB Hang Squat Cleans (35/25) Double DB Box Step Overs Total: 12 rounds + 4 db hang squat cleans (30#)

2024-07-28

Warm-up Washed the car WOD 10 rounds for time 4 deadlifts (205#) 6 push-ups 8 wall balls (20#) Time: 14:53

2024-07-23

WOD Conditioning: 50 Clean and Jerks Every minute on the Minute 5 Bar Facing Burpees RX 125/75 Scale – less burpees and/or lighter weight Time Cap – 14 minutes *should be using around the same weight as the skill for this metcon Time: 10:58 (95#, push-ups)

2024-07-22

WOD Conditioning: 10 min AMRAP 1,1,1,2,2,2,3,3… Toes to Bar Box Jump DB Snatch 45/25# Total: 7 rounds + 4 db snatches 35# (completed 8th round after time expired)