shoulders

2022-09-23

WOD Conditioning: For Time: 10-1 Deadlifts 2-20 Wall-Balls (20,14) RX(225,155) Time: 16:50 (205#)

Skill-work: Front Squats 5 X 3 Accessory 2 X Weighted Box “Sled” Push down and back WOD Conditioning: For Time: 50 CTB Pull-ups Rest 3 Minutes Complete For Time: 50-40-30-20-10-10- 20-30-40-50 DU’s Complete 10 Burpees In between Each Round 100 Burpees Total Time: 27:19 (Regular pull-ups, we reduced the burpees to …

2022-09-19

WOD 20 min AMRAP 400m run 5 t2b (toes to bar) 5 box jumps (24″) 5 kb swings 5 kb sdhp Total: 5 rounds (1.25pd)

2022-09-15

Skill-work: 3 Rounds 12 reps Incline DB Bench 12 reps Ring Dips ( weighted if possible) 12 banded upright row WOD Conditioning: EMOM for 20 Mins Alternating Mins Min 1: 10 burpees Min 2: 50 DUs If cannot DU can do 30 sec echo bike sprint Total: Averaged 10 burpees …

2022-09-13

Skill-work: 7 X 200M Sprint on 2 Mins WOD Conditioning: AMR 12 Mins 7 Push Jerks 7 Pull-ups 10 cal Row RX(135,95) Total: 4 rounds + 2 calories (completed 5 rounds after time expired, 115#)

2022-09-12

WOD Conditioning: 10 rds 6 renegade rows (40/25) 12 DB squats Time: 20:08 (30# db each arm)

2022-09-09

WOD Conditioning: For time 21-15-9 Deadlifts (225/155) Burpee Box Jumps 500 M Row each round 5 Minutes to Complete MAX Effort 800 M Sprint ALL OUT!! Time: 21:59 (185# deadlifts, burpees, 1000m row instead of the run)

2022-09-06

500m row Weightlifting Back squats 1 x 12 @ 135 4 x 12 @ 155 Bench press 4 x 10 @ 115 Push press (sitting position on bench) 1 x 10 @ 45 (bar) 2 x 10 @ 65 60 sit-ups Time: 1:15:00

2022-09-02

Conditioning: Chipper For Time 100 M Sled Pull 50 KB Swings (53,35) 50 HR Push Ups 50 Knees to elbows 50 Wall Balls 50 Ring Dips 50 Clean and Jerks 50 Ring Rows 50 Weighted Box Step Ups (30/20) 100 m Sled Pull Time: 40:53 (125# sled pull, 1.25pd, sit-ups, …

2022-09-01

Skill-work: Every Minute on the Minute for 10 Minutes 3 Back Squats @ 65%-70% Conditioning: As Far As Can Make In 12 Mins 3 Power Snatch, 3 C2B Pull-ups 6,6, 9,9,12,12………… RX (75/55) Total: 15 power snatches and 10 pull-ups Rx (completed pull-ups after time expired)