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shoulders

2024-06-29

WOD 24 minutes of “Dice” w/ Kat 1 – box jumps 2 – push-ups 3 – kb swings (44#) 4 – wall balls 5 – sit-ups (1-3 = 15, 4-6 = 20) 6 – obliques (1-3 = 5 per side, 4-6 = 10 per side) Total: 12, 30, 31, 34, …

2024-06-27

WOD Conditioning: 10 Rounds for Time 3 Strict Pull Ups 3 Hand release push ups 3 Clean and Jerk (135/95) Time: 14:52 (kipping pull-ups, regular push-ups, 135#)

2024-06-24

Skill work 12 minute EMOM 3 weighted push-ups each minute increasing weight to find maximum. 10#, 15#, 25#, 35#, 40#, 50#, 55#, 60#, 70#, 85#, 90# WOD 16 minute EMOM Devil’s press (15# dumbbells) add one rep every minute Total: 80 (1-10 increased 1 rep each round to 10 reps, …

2024-06-20

Skill E2MOM 12 min 5 reps strict press Weight: 45#, 65#, 75#, 80#, 85#, 95# WOD 21 – 15 – 9 squat cleans (115#) 42 – 30 – 18 sit-ups Time: 15:52 (115#)

2024-06-17

2.0 mile walk w/ Kat Time: 35:36 (17:46 average pace per mile, 236 calories, 89 bpm) WOD 10 min AMRAP 2, 4, 6, 8… increase by 2 reps each round db hang cleans (35#) burpee box jumps Total: 10 rounds + 12 hang cleans (completed 12th round after time expired) …

2024-06-16

WOD “Deck of Cards” w/ Kat ♦️– wall balls ♠️ – push-ups ♥️ – 2x sit-ups ♣️ – thrusters (65/45) J – 10 box jumps Q – 10 obliques (per side) (44#) K – 10 kb swings (44#) A – 100m run Time: 35:47

2024-06-11

WOD Conditioning- For time: 400m run then 10-9-8-7…1 Deadlift RX 220/155# (shouldn’t be more than 60% of known 1RM, 10 unbroken should be doable) Box Jumps 24/20” Then 400m run Time: 20:43 (185#, 24”)

2024-06-06

WOD 10 rounds 5 air squats 8 push-ups 10 sit-ups Time: 13:05 (added a 100m run each round for the final 5 rounds)

2024-06-05

WOD Conditioning- 16 min AMRAP 2 ring dips 4 pull ups 8 KB Swings 45#/35# Total: 12 rounds + 7 kb swings (black band)