2021-01-13
WOD 20 min EMOM Min 1: 20 double unders + 4 clean & jerks (95/65) Min 2: 12 alt lunges + 4 power snatch Total: 20 (10 of each min @ 75#) (final 4 min only completed 2 c&j each round so I did 8 c&j and 20 du after …
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shoulders
2021-01-10
WOD 4 rounds 200m run 25 push press 200m run 2 min rest Time: 19:06 75#
2021-01-07
WOD 4 rounds 20 wall balls 15 t2b 10 burpees 5 strict pull-ups Time: 14:50 (mixed t2b and sit-ups, push-ups, kipping pull-ups)
2021-01-05
WOD 4 sets of… 4 rounds 4 deadlifts (185/125) 5 burpee box jump overs (24″/20″) 1 minute rest between sets Time: 25:27 (165#, burpee box step overs 50% of the time
2021-01-03
WOD Dice with Kat 22 min AMRAP 1 – sit-ups (x3) 2 – kb swings (1.5pd / 1/25 pd) 3 – wall balls (20/14) 4 – push-ups 5 – oblique side bends (each side) 6 – box jumps (24″/20″) Total: 57, 45, 28, 58, 100, 14 (round up: 43, 5, …
2021-01-02
WOD 1 -> 10 Power cleans (95/65) Push press Bar facing burpees Time: 23:32 rx Cool down: 10 -> 1 back squats (95/65)
2020-12-31
Warm up Washed car WOD 6 rounds 8 push-up pull overs (35# db) 12 box jumps (24″) 24 air squats Time: 16:46
2020-12-29
WOD 12 min AMRAP 8 hang clean + jerk (95/65) 24 double unders Total: 6 rounds + 1 hang clean + jerk
2020-12-26
WOD 4 rounds 25 burpees 50 air squats 1 min rest Time: 13:58 (push-ups)
2020-12-24
WOD “12 days of Christmas” 1 squat clean thruster 2 power snatch 3 push press 4 thrusters 5 hang squat clean 6 bent over row 7 power clean / push-up 8 front rack lunges / lunges without the bar 9 deadlifts 10 SDLHP 11 kb swing (1.5 pd) 12 burpees …