shoulders

2023-12-10

Yard work Time: 1:16:31 WOD “Fran” 21 – 15 – 9 Thrusters (95) Pull-ups Time: 9:14 (80#)

2023-12-07

Skill work 1000m row WOD 5Rds5 cal bike10 Push-ups15 WB (20/14)20 DB Snatch (10 per arm)25 Sit-ups30 DU Time: 29:41 (20# wall ball, 35# db on 4 rounds and 30# db on middle round)

2023-12-05

skill work 5 x 500m row 1:30 rest between rounds WOD 6 rounds 10 deadlifts (205/135) 15 burpees 20 kb swings (53/35) Time: 27:20 (165# deadlifts, 70 burpees and 20 push-ups, 1.25 pd kb swings)

WOD w/ Kat 200m run 21-15-9 wall balls (20/14) hang clean & jerks (95/65) 1 min rest 21-15-9 sumo deadlifts (95/65) burpees / box jumps (John box jump / Kat burpees) 1 min rest 30-20-10 calorie row ball slam (20#) double unders 200m run Time: 42:52

2023-12-01

WOD 21-15-9 push jerks (115) kb swings (1.5 pd) box jumps (24″) Time: 10:49 (100#) Repeat from 2010-11-29

2023-11-28

Motorcycle riding Time: 5:00 (218 miles)

2023-11-25

WOD Thanksgiving with the girls “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter Run 21 KB Swings (53/35) 12 Pull-Ups “Fran’s” House 15 Thrusters (95/65) “Nancy’s” House 400 meter Run 15 OH Squats (95/65) “Grace & Isabel’s” House 20 Ground-To-Overheads (95/65) “Kelly’s” House …

2023-11-23

WOD “Deck of Cards” w/ Kat ♦️– air squats ♠️ – push-ups ♥️ – kb swings (44/35) ♣️ – box jumps (24″/20″) J – 100m run / 10 cal on echo bike Q – 10 obliques (per side) (35/25) K – 10 deadlifts (155/125) A – 25 sit-ups Time: 36:30 …

2023-11-20

Skill-work: Every Minute On the MInute for 10 Minutes 1 Full Clean + 1 Hang Clean + 1 Thruster (75#) WOD Conditioning: For Time 2 Rounds 1000 M Row 40 Pistol Squats 20 HP Cleans RX (165/115) Mod Pistol Squats to Weighted Bulgarian Split Lunge Time: 18:45 (95#, half goblet …

2023-11-18

WOD w/ Kat 8 min AMRAP 7 ball slams (20#) 25 double unders 1 min rest 8 min AMRAP 6 kb swings (1.25 pd) 5 cal on echo bike / 50m sprint 1 min rest 8 min AMRAP 5 burpees / push-ups 100m row Total: K: 7 rounds J: 6 …