2022-03-14
Warm up 1.64 mile walk w/ Owen Time: 35:10 WOD AMRAP 12 Mins 2 Power Cleans (95/65) 2 Push Jerks 2 Front Squats 4 Power Cleans 4 Push Jerks 4 Front Squats Continue adding 2 reps until time is up Total: 10 + 6 push jerks (85#)
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shoulders
2022-03-12
WOD 2 rounds 10 pull-ups 30 burpees 40 kb swings 50 ball slams Time: 24:14 (44# kb, 20# ball)
2022-03-09
WOD 30 thrusters 30 GHD sit-ups 30 calorie row 20 thrusters 20 GHD sit-ups 20 calorie row 10 thrusters 10 GHD sit-ups 10 calorie row Time: 20:45 (75# thrusters)
2022-03-06
WOD 7 rounds 200m row 10 over the rower burpees 10 k2e 10 kb swings Time: 31:51 (regular burpees, 1.5 pd kb)
2022-03-01
WOD 21-15-9 Deadlifts (225#) Burpee box jumps (24″) Time: 16:34 Rx
2022-02-24
WOD 15 min AMRAP 10 t2b (toes to bar) 15 push-ups 20 double unders Total: 5 rounds + 4 t2b
2022-02-21
WOD “Dice” with Kat 22 minutes 1 – burpee / push-up 2 – sit-ups (x3) 3 – kb swings (1.25 pd) 4 – box jumps (20″) 5 – wall balls / lunges (x2) 6 – obliques (x2) Total: 37, 168, 35, 36, 18, 14 (round up: 13, 32, 15, 14, …
2022-02-16
WOD 12 min EMOM 5 deadlifts (245/175) 5 bar hop burpees Total: 12 rounds @ 205# and regular burpees (extended final 6 rounds with some extra rest time per round)
2022-02-10
Skill work 3 rounds 20 weighted hip extensions 20 hamstring rower slides 20 db single leg hip extension WOD 4 rounds 90 seconds deadlifts (185/135) 90 seconds box jumps (24/20) 90 seconds calorie row 90 seconds rest Total: averaged 15 deadlifts (155#), 20 box jumps, 18 calories per rounds
2022-02-08
Warm-up Bear Crawl 30 battle rope 50 jump rope 50 V-upS 10 Sampson Stretch w/ twist 10 pass throughs 10 c pass throughs 10 tripod stretch 10 scorpion stretch Skill work Echo bike 10 Rds 30 sec on / 30 sec off then 3×1 min plank w/ weight WOD 20 min AMRAP …