shoulders

2021-02-04

WOD 7 rounds 7 deadlifts (255/155) 7 t2b 4 lateral bar hops Time: 17:25 (1 round 14 sit-ups, all others Rx)

2021-02-02

WOD 4 rounds 15 GHD sit-ups 30 thrusters (65/45) 45 double unders Time: 30:04 (10 v-ups and 5 sit-ups each round)

2021-01-31

WOD 10 rounds 8 strict press (75/55) 12 alt back rack step-ups 200m run Time: 29:32 (5 rounds back squats)

2021-01-29

WOD 2 rounds *1 min rest between rounds 300m row 30 sit-ups 15 push-ups 10 air squats 400m row 30 sit-ups 15 push-ups 10 air squats 300m row Time: 18:44

2021-01-28

WOD 4 rounds 12 deadlifts (95/65) 10 hang power clean 8 push jerks or split jerks 400m run 12 deadlifts 10 hang power clean 8 push jerks or split jerks 2 min rest Time: 33:05 (95#, row)

2021-01-25

WOD 5 min row Total: 1188m (130 bpm) Weightlifting Back Squat 10 x 115 10 x 145 10 x 195 Bench Press 10 x 125 10 x 145 6 x 165 4 x 170

WOD “Deck of Cards” w/ Kat and Ethan ♦️– push-ups ♠️ – kb sdhp (1.5pd/1.25pd) ♥️ – air squats ♣️ – sit-ups (x2) J – 10 weighted lunges with kb (1.5/1.25) Q – 10 kb swings (1.5/1.25) K – 25 double unders A – 100m run Time: 34:21

2021-01-20

WOD 2 Rounds 400m run 12 power snatch (25/55) 30 t2b / 40 alt v-ups 12 power snatch 400m run *3 minute rest between rounds Time: 31:04 (20 t2b + 10 alt v-ups each round)

2021-01-18

WOD 20 min AMRAP 4 kb swings (1.5pd / 1.25pd) 6 push-ups 8 wall balls (20/14) 10 sit-ups Total: 12 rounds + 19 reps (completed another round for a total of 14 rounds after time expired)

2021-01-16

WOD “Andi” (complete in order) 100 hang power snatch (65/45) 100 push press 100 SDHP 100 front rack squats Time: 34:59 (45#)