2021-12-21
WOD 5 rounds 5 deadlifts (225#) 10 GHD sit-ups 20 kb swings (1.0 pd) 300m row Time: 23:30
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shoulders
2021-12-13
WOD 3 rounds 30 box jumps (24″) 30 kb swings (1.25pd) Time: 13:42
2021-12-06
WOD 10 rounds 3 deadlifts (185#) 10 goblet squats (1.25pd) Time: 13:37
2021-11-14
WOD 3 rounds 10 cal echo bike 20 lunges 30 scapula ring rows 10 toes to bar (on the ground) Time: 14:04
2021-11-12
WOD 4 rounds 1 min back squats (95#) 1 min sit-ups 1 min kb row each arm (25#) 1 min rest Total: back squat: 12, 12, 14, 14 | sit-ups: 25 each round | kb row: 12 each arm each round
2021-11-11
WOD 12 minute AMRAP 5 deadlifts (135#) 10 sit-ups 15 step-ups w/ db (20″ / 30# dumbbells) Total: 5 rounds + 2 step-ups (completed 6th round after time expired)
2021-11-07
WOD 5 rounds 100m farmer carry (1.25 pd kb each arm) 20 sit-ups 15 box jumps (24″) 10 bicep curls (12# each arm slow) Time: 21:55
2021-11-05
Rest Physical therapy (shoulder) Time: 1:30:00
2021-11-02
Rest Physical therapy (shoulder) Time: 1:30:00
2021-10-29
WOD 3 rounds of 1 min stations db rows (25#) air squats hip extensions db deadlifts (30# each arm) 100m run 1 min rest between rounds Total: 12 rows per arm, 30 air squats, 20 hip extensions, 20 deadlifts (35 air squats on round 2 and 3 all others same)