2022-02-03
WOD 25 air squats 300m row 10 bench press (95#) 300m row 10 push press (95#) 300m row 10 bench press (95#) 300m row 10 push press (95#) 25 air squats Time: 14:48
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shoulders
2022-01-26
warm-up 800m run 15 hip extensions 15 air squats 15 froggers Skill work 10 romanian deadlifts 10 db lunges w/ one foot elevated 10 landmine back squats WOD 4 rounds (40 sec work / 20 sec rest) SDHP (75/55) box jumps (24/20) ball slams (25) GHD sit-ups / regular sit-ups …
2022-01-23
WOD 50 – 40 – 30 – 20 – 10 wall balls 25 – 20 – 15 – 10 – 5 sit-ups Time: 15:03
2022-01-19
WOD 10 rounds 5 hang cleans 4 front squats 3 shoulder to overhead Time: 9:07 (65#)
2022-01-10
WOD 4 rounds 400m run 15 push presses (80#) 20 push-ups 25 sit-ups Time: 28:12 (over worked my arms. Swollen for days after this workout)
2022-01-09
WOD 12 deadlifts 24 wall balls 1 shuttle sprint 9 deadlifts 18 wall balls 2 shuttle sprints 6 deadlifts 12 wall balls 3 shuttle sprints 3 deadlifts 6 wall balls 4 shuttle sprints Time: 14:47 (205#, 14# wb)
2022-01-03
WOD 20 min AMRAP 5 deadlifts (185#) 10 GHD sit-ups 15 wall balls (20#) Total: 7 rounds + 10 GHD sit-ups
2022-01-02
WOD 10 rounds 10 kb swings (1.25pd / 44#) 15 air squats 20 sit-ups Time: 18:09
2021-12-29
WOD 5 rounds 5 GHD sit-ups 5 ring rows 10 thrusters (75#) Time: 11:58
2021-12-24
WOD 12 Days of Christmas 1 100m run 2 deadlifts (205#) 3 arm rows per arm (30#) 4 db press (30#) 5 hip extensions 6 lunges 7 kb swings (1.0 pd) 8 box jumps (24″) 9 obliques (30#) 10 sit ups 11 wall balls (20#) 12 du Time: 39:40