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shoulders

2021-03-26

Broomstick Mile: 25 Back squats 25 Front Squats 25 Overhead Squats Run 400 meters 25 Shoulder Press 25 Push Press 25 Push-Jerk Run 400 meters 50 Deadlifts Run 400 meters 50 Power Snatches Run 400 meters All exercises are done with a 45/35# bar. The moves are done in synchrony …

2021-03-23

WOD 1 – 10 Wall balls (20/14) Deadlifts (225/155) Deficit push-ups (3″ / 2″ toes off ground) Time: 15:26 Rx

2021-03-21

Warm up Wash car WOD w/ partner (Kat) 400m run together carry 20# slam ball 7 rounds split work w/ partner 10 pull-ups 20 push-ups 30 wall balls 40 double unders 400m run together carry 20# slam ball Time: 29:41 Rx Repeat from 2014-08-30 (for Kat with Ryan)

2021-03-19

Warm up 400m run 10 push-ups 15 air squats Stretching WOD 10 – 1 Body weight back squats Burpees 200m run Time: 28:52 (175# on 10 and 9, then 185# on all remaining rounds, 250m row) Repeat from 2015-06-03

2021-03-14

WOD 10 – 1 Wall balls (20/14) Sit-ups Side bends obliques each side (35/25) Db snatches per arm *30 double unders after each round (Kat) **20 double unders after each round (John) Time: 21:34

2021-03-12

WOD Tabata w/ Kat 8 rounds each 20 sec on and 10 sec of rest hip extensions squats push-ups sit-ups Total: 88, 107, 62, 82 = 339

2021-03-10

WOD 5 rounds w/ partner Ethan 5 push-ups 10 box jumps (24″) 250m row * 10 sit-ups 5 db lunges per leg (25/35) *Partner holds plate over head while the other rows. Each person will row each round. Time: 28:48