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shoulders

2021-09-12

WOD 2001m row/run 11 step-ups (24″ per leg) 11 weighted lunges (35# db each arm) 11 bent over rows (35# db each arm) 11 hip extension 11 scapula push-ups 11 ring rows 11 GHD sit-ups 11 kb deadlifts (1.5pd) 11 oblique raises (1.5pd each side) 2001m row/run Time: 27:42 (run)

2021-09-05

WOD 25 min of “Dice” w/ Kat 1 – sit-ups (x3) 2 – wall balls (20/14) 3 – lunges (x2) 4 – obliques (x2) 5 – db row (x2) 35# 6 – 100m run Total: 129, 22, 72, 54, 44, 6 (round up: 21, 8, 8, 6, 6, 0)

2021-08-05

WOD / skill work 10 – 1 Front squats (135/95) HSPU *sub hspu with db strict press (35#) Time: untimed ~28:00

2021-08-01

WOD 10 – 1 push-ups box jumps (20″) 20 – 18 -16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 sit-ups lunges w/ 35# plate over head obliques (40″ db) Time: 24:50

2021-07-30

WOD As far as you can get in 15 minutes 2 wall balls 2 pull-ups 2 lunges per leg Increase by 2 reps each round Total: 12 rounds + 4 pull-ups  

2021-07-29

WOD 125 kb swings Every break in reps do the following 10 ball slams 10 hand release push-ups 10 calorie row Time: 15:11 (44#, breaks at 50, 85, 110)

2021-07-26

Skill work 10 min 30 seconds on 30 seconds off row sprints WOD 7 rounds (2 min max per round) 5 deadlifts (225/155) 5 burpee box jumps (24/20) 1 min rest between rounds Time: 12:41 rx (completed 8th round as cool down at 15:00)

2021-07-20

WOD 10 – 1 push jerks (95/65) 1 – 10 pull-ups Time: 14:44 (GHD sit-ups on round 9 only due to sore shoulder)