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shoulders

2025-12-07

WOD 4 rounds 100m farmer carry (44# kb each arm) 10 sit-ups 10 push-ups 10 thrusters (95#) 10 obliques (each side 40#) 10 box jumps (24″) Time: 24:51

2025-12-05

2.41 mile walk Time: 43:59 (18:11 average pace per mile, 340 calories, 98 bpm) Strength 10 curls (25#) 20 push press (30# db) 30 push-ups 10 GHD

2025-12-01

WOD “Birthday Workout” 1 + 2 rounds (3 total) 1 100m run 9 back squats (135#) 7 box jumps (24″) 2 push presses (135#) 5 atomic sit-ups (25#) 3 strict pull-up 12 cal echo bike Time: 16:00 (first round 15# plate atomic sit-ups)

2025-11-29

WOD 5 rounds w/ partner (switch after 10 reps) 100m each run together 20 wall balls 20 kb swings (1.25 pd) 20 sit-ups 20 lunges 20 push-ups 20 hang power cleans (75#) 20 squats Time: 23:31 (Repeat from 2024-04-07)

2025-11-25

Strength 3 x 12 reverse fly alt front raise tri extension hammer to reg curl alt row alt strict press mixed weights from 15# – 25# db WOD 15 min AMRAP 10 deadlifts (155#) 50ft farmer carry (44# kb each arm) 15 ab mat sit-ups 5 over the bar burpees …

2025-11-23

Warm up Wash and vacuum car Strength Dry car and put stuff away WOD Tabata K2E / GHD push-ups kb swings / db push press (25#) squats Total: alternate K2E and GHD: 6, 8, 6, 8, 6, 8, 6, 4 | push-ups: 8, 8, 8, 8, 7, 7, 7, 7 …

2025-11-21

Warm-up 500m row stretching Strength 6x 6 kb row (44/35) 6 kb deadlift 6 kb goblet squats 6 kb overhead march (per leg) 1 min rest Time: 8:39 WOD 10 min EMOM odd: 10 power cleans (95/65) even: 10 box jumps (24/20)

2025-11-15

WOD “Deck of Cards” w/ Kat ♦️– squats ♠️ – box jumps (24/20) ♥️ – push-ups ♣️ – kb swings (44/35) J – 10 atomic sit-ups / GHD Q – 10 plank K2E per side K – 10 side bends per side (44/35) A – 25 double unders Time: 28:40 …