shoulders

2024-04-10

Conditioning: 18 Min AMR 15 Ring Dips 15 Power Cleans 20 Wall Balls 30 DU’s RX(95/65) Total: 4 rounds (15 blue band tricep pull downs, 85# power cleans, 5 cal echo bike each round instead of double unders)

2024-04-07

WOD w/ Kat 25 min AMRAP (switch partner every 10 reps) 200m run (100m each) 20 wall balls 20 kb swings (1.25 pd) 20 sit-ups 20 lunges 20 push-ups 20 hang power cleans (75#) 20 squats Total: 5 rounds (11 seconds remaining)

2024-04-04

WOD Conditioning: 800 M Run 20 deadlifts 135# 20 DBalls 20 Box Jumps 600 M Run 15 deadlifts 15 DBalls 20 Box Jumps 400 M Run 12 deadlifts 12 DBalls 20 Box Jumps 200 M Run 9 deadlifts 9 DBalls 20 Box Jumps Time CAP 30 Mins Time: 30:12

2024-04-01

WOD 12 min AMRAP 15 push-ups 20 kb lunges (10 per arm) 15 k2e Total: 3 rounds + 20 lunges (35# kb, completed 4th round after time expired)

2024-03-31

Strength db push press 5 sets of 10 x 30# db each arm db curls 5 sets of 10 x 25# db each arm push-ups 5 sets of 10 GHD 5 sets of 10 20 calories on echo bike after 3 rounds/sets Time: 24:00

2024-03-27

WOD Conditioning: As Many Reps As Possible in 18 MInutes 30 Cal Row 20 Ring Rows 30 DeadLifts (155/105) 20 Wall Balls Total: 2 rounds + 30 cal row

2024-03-25

WOD Conditioning: AMRAP 15 Minutes 10 Supinated Strict Pull-ups 10 DB Front Squats 10 Devils Press RX(30/20) Total: 4 rounds (regular kipping pull-ups, 25# dumbbells)

2024-03-23

WOD 10-9-8-7-6-5-4-3-2-1 DeadLifts Burpees / push-ups 15 sit-ups each round Time: 17:01 (185#, 1-5 burpees 6-10 push-ups)

2024-03-21

2.03 mile walk Time: 38:26 (18:55 average pace per mile, 242 calories, 95 bpm) Strength Bench Press 10 x 115 10 x 115 10 x 115 Bicep Curls 10 x 25 each arm 10 x 25 10 x 25 DB Shoulder Press 10 x 35 10 x 35 Time: ~15:00

2024-03-19

3.48 mile walk w/ Kat Time: 1:05:51 (18:54 average pace per mile, 427 calories, 94 bpm) Strength Bench Press 10 x 115 10 x 135 10 x 135 Bicep Curls 10 x 25 each arm 10 x 25 10 x 25 DB Shoulder Press 10 x 30 10 x 30 …