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)
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shoulders
2024-07-18
WOD Conditioning: 24 Min AMRAP 10 Power Snatch 75/55 10 Hang Power Clean 10 Deadlifts Total: 8 rounds (65#)
2024-07-16
WOD Conditioning:10-9-8-7…1 Wallballs 20/14 Burpees Kettle Bell Swings 53/35 Time: 13:50 rx
2024-07-15
WOD Conditioning: 2 Rounds 400m run/ 500m row / 1.7 mile bike 40 Sit ups 30 Medball cleans 20 Pull-ups 10 Push-ups Time: 18:58 (switched pull-ups and push-ups, run first round row second round)
2024-07-12
WOD Conditioning: 15-10-5 Deadlifts 225/155 Pull Ups Deadlifts should be heavy, about 85% of 1 RM + ghd sit-ups + 100m run after each set Time: 12:38 (225#)
2024-07-11
WOD Conditioning: Kalsu: 100 Thrusters for time at the start of every minute 5 burpees RX+: 95/65 & 5 burpees Rx: 75/55 & 5 burpees Scale – pick your weight and/or less burpees each minute *Time Cap 25 minutes Time: 20:00 I completed this workout as an EMOM. 5 push-ups …
2024-07-08
WOD Conditioning: 8 min AMRAP 10 Power Snatch 75/55 15/12 Calories on the Rower -2 minute rest- 8 min AMRAP 10 Power Snatch 75/55 15/12 Calories on the Rower Total: 6 rounds + 5 power snatches (completed 7th round after time expired) (75#)
2024-07-07
WOD “Helen” 3 rds: 400m run 21 kb swings (1.5/1) 12 pull-ups Time: 16:30 Rx
2024-07-04
WOD Not Really “Nancy” light 400m run 15 overhead squats (95/65) Time: 14:43 (200m run, 75# first round, 95# rounds 2-5 back squats) 40 bicep curls 40 push-ups
2024-07-02
WOD Conditioning: 6 rounds (for max reps) 1 min Calorie Row 1 min Hand Stand Push Press Total: 96 calories, 76 push press (cal row: 18, 18, 16, 14, 14, 16 and 85# push press: 12, 12, 13 and 75# push press: 12, 14, 14)