shoulders

2023-01-22

Warm up Washed cars WOD 1 km run (took me 6:00 minutes) 25 burpees 50 lunges 1000m row 30 hr push-ups 50 wall balls (20#) Time: 23:40

Conditioning: Interval Triplet 6 Rounds For max Reps 30 secs Work/15 Rest Push Jerks (95/65) Toes To Bar Ball Slams (25/16) Total: 60 push jerks, 48 t2b, 66 ball slams (95#, 20# ball) 3 x 12-10-12 3 x 8-6-8

2023-01-17

Skill-work: Endurance As Many Rounds In 10 Mins Sprint 100M All Out Walk 100 M Fast Count How many All Out Sprints you Complete Conditioning: 4 Rounds 30 Cal Row 20 Burpee Lateral Hop-overs Skill-work Total: 8 rounds Time: 23:10 (regular burpees)

2023-01-13

WOD 21 – 15 – 12 – 9 – 6 – 3 Bench Press Skull Crushers / db rows Back Squat Time: 25:47 (100# bp, 35# db)

2023-01-09

WOD 12 min AMRAP 4 x (2 power cleans, 2 front squats, 2 push jerks) 10 burpee box jump overs Total: 3 rounds (95#)

2023-01-05

WOD Conditioning: 21-15-9-6-3 Hang Squat Snatch Burpee Box Jump (24”,20”) RX(75/55) Time: 19:15 (60#, burpee box step ups)

2023-01-02

WOD Conditioning: “Push N Pull” As Many Rounds in 14 Minutes 15 Cal Row 15 HR Push-ups 15 C2B Pull-ups 15 Push Press RX (115/75) Total: 3 rounds + 2 calories (substituted sit-ups for pull-ups, 100# push press)

2022-12-28

WOD Conditioning: 3 X 5 Min Sprint AMR Rest 90 secs 200 M Sprint Then Max Reps of Complex 3 Deadlifts 3 Power Cleans 3 Front Squats 3 Push Jerks RX( 135,95) Total: 3, 3, 4 (95#)

2022-12-24

WOD 12 Days of Christmas 1 – 100m run 2 – SDHP 3 – push press 4 – front squats 5 – hang power cleans 6 – deadlifts 7 – kb swings 8 – box jumps 9 – wall balls 10 – T2B 11 – burpees 12 – Turkish get-ups …

2022-12-23

WOD Conditioning: With A 25 Minute Running Clock 1500M Row Buy In 75 Burpees 50 Power Snatch (75/55) 25 T2B Time: 31:42 (push-ups on 2 rounds, tires and dizzy)