2023-10-23
WOD Conditioning: 12 Min AMRAP 9 C2B Pull-ups 12 Single Arm Push Press (40/25) 6 each arm 40 DU’s Total: 4 rounds + 9 pull-ups (regular kipping pull-ups)
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shoulders
2023-10-22
WOD 3 x 5 min AMRAPs 5 min AMRAP 100m run 10 deadlifts (165#) Short break for 2-3 minutes 5 min AMRAP 5 squat cleans (85#) 5 pull-ups 10 sit-ups Short break for 2-3 minutes 5 min AMRAP 6 push-ups 10 hang power cleans (85#) Total: 4 rounds, 3 rounds, …
2023-10-18
WOD 5 rounds 5 deadlifts (225#) 10 push-ups 15 sit-ups 10 kb swings 5 cal echo bike Time: 12:48
2023-10-16
WOD 6 rounds 10 bench press (105#) 10 pull-ups (banded) Max thrusters (95#) Total: 43 thrusters (7, 7, 8, 7, 6, 8) Time: 30:50
2023-10-12
WOD Conditioning: “The Twisted Chief” 3 X 5 Min AMRAP Rest 1 Min between Rounds 3 Power Clean 5 Push-ups 15 DU’s Total: 17 rounds + 5 push-ups (95#, 6 rounds, 6 rounds, 5 rounds +5 push-ups, completed 6th round after time expired)
2023-10-10
WOD Conditioning: 50-40-30-20-10 Row for Cals Russian KB Swings (70/53) Time: 18:38 (44#)
2023-10-06
WOD 12 Rounds6 deadlifts200m runTime: 26:39 (185#)
2023-10-04
WOD 4 rounds 12 push jerks 15 push-ups 20 calorie row Time: 19:40 (2 rounds 115#, 2 rounds 105#)
2023-10-02
WOD 10 rounds 5 thrusters (65/45) 15 sit-ups 100m run Time: 17:13
2023-09-29
WOD 7 min AMRAP 20 db push presses 40 double unders Total: 4 rounds (30# db per arm)