shoulders

2024-01-28

20 min AMRAP 3 squat cleans (115#) 4 pull-ups 5 push-ups 10 cal echo bike / 10 cal row (alternate each round) Total: 8 rounds + 3 squat cleans (completed 10 rounds after time expired)

2024-01-26

WOD 3 Rds 800m run 40 kb swings 30 push-ups 20 GHD sit-ups Time: 36:28

2024-01-24

WOD Conditioning: 4x 5 min AMRAP 3 Power Cleans (105#) 4 Box Jumps (24”) 5 Wall Balls (20#) Total: 18 rounds (5, 5, 4, 4,)

2024-01-22

WOD 21-18-15-12-9-6-3 reps for time of: Echo bike calories Thrusters (55#) Time: 18:14

2024-01-18

WOD Conditioning: “Helen” 3 rounds 400 M Run 21 KB Swings (53/35) 12 Pull-ups Time: 12:57 (44# db)

2024-01-16

Skill-work: 2K Row Time Trial Conditioning: As Many Rounds in 14 Mins 15 T2B 20 DB Double Snatch 30 DU’s Total: 4 rounds (half t2b and half GHD, 20# both arms and 30# single arm snatches)

2024-01-14

Weightlifting Curls (#25) Inclined presses (#30) Obliques (#30) Push-ups Time: 47:19

2024-01-12

WOD Conditioning: AMR 14 mins 3 C2B Pull-ups 3 HR Push Ups 3 Box Jumps (24”, 20”) Add 3 reps each Round Total: 15 + 12 push-ups (completed 18th round after time expired)

2024-01-10

WOD Conditioning: 50-40-30-20-10 Wall Balls Calorie Row Time: 20:26

WOD Conditioning: Partner Workout Complete as a work rest interval back and forth Completed as all out work to rest for Max Reps 12 Rounds / 6 each 30 secs Hang Squat Cleans 12 Rounds / 6 each 30 secs Lateral Bar Facing Burpees 12 Rounds / 6 each 30 …