shoulders

2022-04-24

WOD 10 – 1 Deadlifts (185#) Bench press (35# db) Back squats (155#) Time: 35:43

WOD 4 rounds of 1 min stations 1 min devil’s press (30# db) 1 min wall balls (20/14) 1 min ring dips 1 min sit-ups 1 min rest Total: 5 devil’s press, 15 wb, 10 ring dips, 20-30 sit-ups (20 devil’s press, 60 wall balls, 40 ring dips, 100 sit-ups)

2022-04-07

WOD 4 Rounds 1 min stations SDHP (75/55) Plyo push-ups Double unders Alt arm battle rope 1 min rest Total: ~10 – 20 reps per round, ~15 push ups per round, 30 – 50 per round, ~15 – 20 per arm per round 82.4°F and Clear

2022-04-04

WOD “Helen” 3 rounds 400m run 21 kb swings (1.5pd) 12 pull-ups Time: 17:34 rx

2022-03-30

WOD 3 rounds 500m row 20 db snatches 20 push-ups Time: 15:17 (35# rounds 1-2, 40# round 3)

2022-03-28

WOD 40 – 30 – 20 – 10 Push-ups 15 – 15 – 15 – 15 Hang power snatch Time: 17:26 (75#)

2022-03-25

Warm-up 200m run 10 squat/ham stretch 5 burpees 200m run 10 Spiderman stretch 5 inchworms w/ push-up 10 pass throughs 10 c-pass throughs 10 good mornings 10 pic shoulder stretch Skill work build to a 20 rep max back squat (135#) WOD 15 min AMRAP 5 bar muscle-ups 10 kb …

2022-03-23

Warm up 400m run WOD As Many Rounds in 6 mins 100 M Sprint 6 Deadlifts (185,125) Rest 90 secs As Many Rounds in 6 Mins 25 DU’s 20 weighted walking Lunges (20/35) Rest 90 secs As Many Rounds in 6 Mins 10 T2B 10 Ball slams (16/25) Total: 5 …

2022-03-21

Skill-work: 7 Mins Build to a Heavy Thruster Every 30 secs for 7 mins Complete 1 Thruster @ 75% 1 RM WOD 3 Rounds 1 Minute Each Movement Wall Balls Burpees GHD Sit-ups Box jumps Push Press 1 Minute Rest Between Rounds Totals: 60 wall balls, 30 burpees/push-ups, 38 GHD, …

2022-03-16

Warm up Walk around the block with Owen WOD 1000m row 1 min rest 30 thrusters 1 min rest 1000m row Time: 13:29 (85#)