shoulders

2023-09-27

WOD Conditioning: 3 Rounds For Time: 20 KB Snatch (53/35) 30 Pistol Squats 40 DU’s Time: 12:35 (40# db, seated pistols)

2023-09-26

WOD Conditioning: 8 Rounds 15 Wall Balls 10 strict Chin Ups 150 M Row Sprint Time: 20:59 (substituted chin ups with 5 pull-ups and 5 push-ups)

WOD Random stuff 50 sit-ups 25 push-ups 20 cal echo bike 50 Russian twists (15#) 25 jumping air squats 20 cal echo bike 50 kb swings (1.5pd) 15 Romanian deadlifts (1.25pd each arm) 20 cal echo bike Time: ~35:00

2023-09-20

WOD Conditioning: AMRAP 15 minutes 12 KB Swings 12 Push Jerks 12 Box Jumps 12 Cal Echo Bike RX(135/95) Total: 4 rounds (44#, 75#, 24″)

2023-09-18

WOD Conditioning: For Time: EMOM for 15 MIns 8 Burpees 8 T2B 8 Dball Slams (40/20) Total: 8 rounds (completed as an AMRAP, push-ups and sit-ups on 4 rounds, 20#)

2023-09-15

WOD 12 minute AMRAP 9 kb deadlifts (1.25 pd / 44#) 100m farmer carry 10 cal echo bike Total: 4 rounds + 9 kb deadlifts

2023-09-13

WOD Conditioning: For Time: 21 Hang Power Cleans (95/65) 21 Plate Burpees 15 Hang Power Cleans (115/75) 15 Plate Burpees 9 Hang Power Cleans (135/95) 9 Plate Burpees 6 Hang Power Cleans (155/105) 6 Plate Burpees Time: 13:19 (85, 105, 125, 145)

2023-09-11

WOD 7 Rounds 10 pull-ups sit-ups 10 push-ups 10 DB thrusters 100 M Run Time: 18:10 (half 25#, half 20#)

2023-09-10

WOD Helen 3 rds: 400 m run 21 KB swings (1.5/1) 12 Pull ups Time: 16:00 (1.25pd kb)

2023-09-08

WOD 10-9-8-7-6-5-4-3-2-1 DEADLIFTS 20-18-16-14-12-10-8-6-4-2 Dball slams Barbell Hop-overs Time: 23:09 (165#)