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shoulders

2024-06-03

Strength Back Squat 5-5-3-3-1-1 up to 85% 115#, 125#, 135#, 155#, 185# WOD Conditioning 5 rds 10 Thrusters (empty BB) 20 Push Ups 400m run Time: 25:19 Rx

2024-06-02

Washed cars and motorcycle Time: 1:52:27 Strength BENCH FRESS CURIS DB PRESS 10 x 115 5 x 30 5×30 10 x 145 5×30 5 x 35 10 x 155 5×30 5 x 35 10 x 145 5 x 30 5×35 10 X 115 TIME: 29:00

2024-05-31

WOD Conditioning: For Time 250 M Row 30 Alternating DB Snatch 30 KB Swings 30 GHD Sit-ups 500 M Row 20 Alternating DB Snatch 20 KB Swings 20 GHD Sit-ups 750 M Row 10 Alternating DB Snatch 10 KB Swings 10 GHD Sit Ups Time: 20:46 (35# db, 44# kb)

2024-05-26

WOD Memorial Day “Murph” 1 mile run 100 push-ups 200 sit-ups 300 squats 1 mile run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here …

2024-05-24

WOD 21 – 15 – 9 – 6 – 3 hspu ring dips box jump overs 200m run Time: 23:30 (2 pads and 15# plate, bench dips)

2024-05-18

Yardwork Time: 1:00:00 WOD Strength db push presses 3 sets of 10 x 35 curls 4 sets of 5 x 25 each arm bench press 10 x 115 10 x 145 5 x 165 10 x 145 10 x 115 obliques 20 x 35 per side Time: 27:44

2024-05-11

WOD “Deck of Cards” w/ Kat ♦️– hang cleans (75/55) ♠️ – air squats ♥️ – push-ups ♣️ – db snatches (per arm) (30/25) J – obliques (per side) (35#) Q – 25 sit-ups K – 10 thrusters (75/55) A – 100m run Time: 36:14

2024-05-03

WOD Conditioning 24-16-12-8-4 Front Rack Lunges (total) Push Press GHD Sit-ups Echo Bike Time: 27:55 (75#)