2023-05-13
Weightlifting Bench press 10 x 95# 10 x 125# 10 x 145# 5 x 155# 5 x 155# 30 sit-ups 40 Russian twists with 15# plate 500m row 30 lateral raises 12# 20 weighted squats 65# bag Time: 51:16
Currently browsing tag
shoulders
2023-05-10
WOD Conditioning: AMR 15 Mins 10 1 Arm DB Snatch (25, 40) 10 T2B 20 DU’s Total: 7 rounds + 10 db snatches (15 t2b GHD all remaining)
2023-05-08
WOD Conditioning: 7 Rounds For Time 7 Cals on Bike 7 Push Jerks 7 Bar Facing Burpees RX(135/95) Time: 19:28 (115#)
2023-05-05
Skill-work: 3 Rounds Giant Set 12 GHD Mod Nordic Curls 12 Heavy Bulgarian Lunges 12 Spanish Squats WOD Conditioning: 4 Rounds 15 X Complex (2 front Rack Lunges + Push Press) 15 GHD Sit Ups 15 Cal Echo bike Time: 24:39 (regular walking lunges on 3 rounds, 75#)
2023-05-03
WOD Conditioning: 50-40-30-20-10 KB Swings (53/35) Sit-ups 12 Push-ups each round 200 M Sprint Between Each Round Time: 30:53 (first 50 kb swings 44 lbs / 1.25pd, remaining 100 at 53 lbs / 1.5pd)
2023-05-01
500m row WOD Conditioning: As Many Rounds In 15 Minutes 15 Box Jumps 12 Power Cleans 9 Front Squat 6 Push Jerk (24”, 20”)) RX(135/95) Total: 3 rounds + 15 box jumps (95#)
2023-04-28
Conditioning: “Kelly” 5 Rounds For Time 400 M Run 30 Box Jumps (24”,20”) 30 wall balls Time: 22:41 (200m run, 20 box jumps, 20 wall balls each round)
2023-04-26
WOD 20 minute AMRAP 1000m row buy-in 10 kb swings (1.5 pd) 10 sit-ups 10 push-ups 10 weighted sandbag squats (45#) Total: 6 rounds + 10 kb swings
2023-04-24
2.4 mile walk w/ Kat in the morning Time: 42:17 (17:36 average pace per mile, 312 calories, 95 bpm) WOD Weightlifting Bench 20 – empty bar 45# 15 – 95# 10 – 115# 8 – 125# 6 – 145# 3 – 160# Bent over row 5 x 10 45, 55, …
2023-04-22
WOD Conditioning: Every 3 Minutes Sprint for 15 min 10 Box Jumps (24”,20”) 12 Power Cleans (UB TNG) 14 Jump Lunges RX(95,65) Total: 2 rounds @ 95#, 3 rounds @ 75#