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shoulders

2023-07-24

WOD 5 rounds 3 min AMRAP w/ 1 min rest between rounds 3 deadlifts (225/155) 6 push-ups 9 squats Total: 4 rounds, 3+ rounds, 4 rounds, 3 rounds, 3 rounds Rx

2023-07-21

WOD Conditioning: As Many Reps In 15 Mins 3 T2B 3 Box Jumps (24″) 3 OH Squats (70#) Continue increasing by 3 reps each rd Total: round 15 completed + 2 t2b Bench press: 10 x 115# 10 x 125#

2023-07-20

WOD 5 Rounds Every 3 Minutes 250 M Row 5 Wall Walks 15 KB Swings (53/35) 30 second rest between rounds Time/Total: 17:00 / 5 rounds (modified wall walk using rower and some push-ups)

2023-07-17

Skill-work: 5 X 3 Full Clean & Jerk  Conditioning: AMR 12 Mins:  40 DU’s  10 Hang squat cleans  10 Ring Dips  RX(115,75) Total: 3 rounds + 1 hang squat clean (95#, black band on ring dips, completed 4th round after time expired)

2023-07-14

Skill-work: Every Minute On The Minute For 10 Minutes 3 DeadLifts As Heavy As possible (225#) Conditioning: 21-15-9 Push Press  (135/95) KB Swings (70/53) Goblet squats Time: 13:51 (115# push press, 1.5pd/53# for kb swings and goblet squats)

2023-07-12

Skill-work: Row Intervals  10 Rounds  100 M Row Sprint  Rest 30 secs  Conditioning: AMR 15 Minutes  400 M Run  20 T2B 20 Ball Slams (25/16) 20 GHD Sit-ups Total: 2 rounds + 400m run (substituted t2b with push-ups, split sit-ups 30 t2b and 30 ghd, completed 3rd round after time …

2023-07-10

Skill-work: 5-4-3-2-1 Back Squat Increase Weight Each Set WOD / Conditioning: AMRAP 20 mins 5 burpee into Plate 10 each weighted step ups (25/35) 10 Cal Row Sprint Total: 6 rounds + 3 burpees (20# dumbbells) Skill work: 95, 125, 145, 165, 195

2023-07-07

Skill-work: Front Squats  5 X 3  2 sec pause at the bottom of hole Accessory  15x GHD hip extensions -weighted glute focus WOD Conditioning:  21-15-9 -6 DeadLifts  HSPU  KB Swings keep 20 reps each time RX(205, 135) Time: 16:44 (185# dl, 44# kb)

2023-07-05

WOD Conditioning:  As Many Reps In 10 Mins  3 HP Snatch  3 Oh Squats  3 box jump Overs 6 HP Snatch  6 Oh Squats  6 Box jumpovers Total: 12 round + 14 back squats (rounds 3 and 9 I did oh squats, back squats on all others. Completed 15 round …