shoulders

2022-08-29

1 mile run Time: 9:42 WOD 21 – 15 – 9 – 6 – 3 front squats (95/65) SDHP Time: 15:09 (95# front squat, 85# sdhp)

2022-08-27

WOD 20 min AMRAP w/ partner 10 push press (95/65) 10 kb swings (1.25 pd) 10 box jumps (24/20) Finish with 100 partner side med ball tosses (14) Total: 11 + 10 kb swings

2022-08-25

WOD 15 min AMRAP 10 kb swings (1.25 pd) 10 push-ups 10 wall balls (20) Total: 7 rounds + 10 kb swings (44#)

2022-08-22

WOD Conditioning: 3 Rounds For Time 400 M Run 15 Power Cleans RX(115,75) 20 Jump Squats Time: 17:59 Rx (84 degrees)

2022-08-19

WOD 4 Rounds 15 Deadlifts 15 Clapping Pushups 20 Alternating Pistol Squats RX(205,135) ADV(225,155) Time: 14:56 (205#, regular push-ups and air squats)

Skill-work: 3 Sets 12 each leg Pole Banded Behind the knee DB Lunges 12 KB goblet Spanish Squats WOD: 10 Rounds 4 Power Cleans 15 Wall Balls (20/14) RX(155, 105) ADV(185,125) Time: 19:39 (135# power cleans)

2022-08-16

WOD 4 rounds 6 Min to complete 1000M Row Max burpees over the rower 2 min Rest between rounds Totals: 20, 20, 17, 16 burpees

2022-08-15

12 min AMRAP Push jerk 1 – 2- 3 – 4 – 5 – 6 – 7 – 8… Strick pull-up 2 – 4 – 6 – 8 – 10 – 12 – 14… Total: 6 rounds + 3 push jerks (kipping pull-ups on final two rounds)

2022-08-11

Skill-work: 3 Rounds For Skill 12 Heavy Landmine pause hack squats 12 Heavy Front Foot elevated Lunges quad focus 12 barbell Goodmornings 75 sec Plank (advanced weighted) Conditioning: “Unbroken” 21-15-12-9 Thrusters (95/65) KB Swings (70,53) ALL WORK MUST BE UNBROKEN!!!! Cash Out: Max Effort 800M Run Time: 11:00 (75# thrusters, …

2022-08-08

WOD 12 min AMRAP 10 strict press (95#) 10 deadlifts (185#) 10 bar facing burpees Total: 3 rounds + 2 strict presses