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shoulders

2022-10-24

WOD Conditioning: For Time:  5 Rounds  15 Power Snatch  15 Bar Facing Burpees  RX(55,75) Time: 24:00 (25 push-ups, 50 burpees)

2022-10-20

WOD Conditioning: 21-15-9 Deadlifts (225 /155) 42-30-18 dBall slams (40/25) 200 m Dball run after each set Time: 15:37 (185#, 20# dball, 200m run w/out ball)

2022-10-18

WOD Conditioning: 500m Row  2 Squat Cleans 400m Row  4 Squat Cleans  300m Row  6 Squat Cleans  200m Row  8 Squat Cleans  100m Row  10 Squat Cleans  RX(155,105) Time: 16:38 (135#)

2022-10-15

WOD 8 Rounds  10 Thrusters (75/55) 10 Pull-ups  10 Front Rack Lunges  10 SDHP  300 M Row Time: 6 rounds 36:30 (various substitutions)

2022-10-13

WOD Conditioning:  As Many Rounds In 16 Mins  10 T2B  15 Box Jumps (24”,20”) 20 KB Swings (53,35) Total: 5 rounds + 6 k2e (substituted k2e, 44# kb)

2022-10-05

WOD Conditioning: 3 X 4 min AMRAP 4 Deadlifts (205/135) 6 Burpees 10 Kettlebell Swings (70,53) Total: 7 rounds + 3 burpees (53# kb)

2022-10-01

WOD Conditioning:  3 RFT: 30 Medball Cleans  20/14 30 Sumo Dead High Pulls, 75/55 40 Box Jumps, 20″ 40 Push Press, 75/55 20 Cal Row rest exactly 1 minute after each round. Time: 38:36 (reduced reps on second and third rounds)

2022-09-29

Skill-work: 3 Rounds Accessory Work 15 Strict T2B 10 KB Windmills Each arm 15 Strict Atomic Sit-ups 1 Min GHD Hollow Iso Hold Conditioning: “The Ghost” 6 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double-Unders 1:00 Rest Total: averaged 12-14 calories, 8 burpees, 30 – 40 double-unders …

2022-09-27

WOD Conditioning:  7 Rounds For Time:  5 C&J  5 Box Jumps (30”,24”) 100 M Sprint  RX(135,95) Time: 19:27 Rx (might have done an 8th round?)