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shoulders

2020-12-19

Strength Bench Press 10 x 85 10 x 115 8 x 145 8 x 145 Back Squat 10 x 45 10 x 65 10 x 75 10 x 97 DB Press 10 x 35 10 x 35 10 x 35 10 x 35

2020-12-01

WOD Strength Back squat 5 – 105 5 – 115 5 – 125 5 – 145 5 – 175 (x2) Bench Press 10 – 125 10 – 145 10 – 155 5 – 165

2020-11-29

WOD “Deck of Cards” w/ Kat ♦️– mb cleans (20/14) ♠️ – box jumps (24/20) ♥️ – push-ups ♣️ – hang power cleans (75/55) J – 8 db snatches per side (35/25) Q – 8 thrusters (75/55) K – 8 kb swings (1.25/1.0) A – 24 sit-ups Time: 37:01

2020-11-27

WOD 20 min AMRAP w/ partner 5 pull-ups 10 box step-ups w/ plate overhead (45/25) 15 sit-ups 250m row* *one partner works on reps while other partner rows 250m Total: 10 rounds + 23 (finished 11 rounds after time expired)

2020-11-24

2.14 mile walk Time: 35:13 (16:27 average per mile pace, 273 calories, 99 bpm) WOD 5 rounds 10 sit-ups 8 box jumps 6 push-ups 4 wall balls 2 pull-ups 100m run Time: 10:23  

2020-11-21

WOD 10 min AMRAP 10 wall balls 10 box jumps 3 min rest 7 min AMRAP 10 hang db clean to overhead (35/25) 10 push-ups Total: 8 rounds, 5 rounds  

2020-11-17

WOD 12 min AMRAP 10 deadlifts (225/155) 20 db step ups (50/35) 30 double unders Total: 3 rounds + 3 deadlifts (175 dl, 25 db each arm (50# total))

2020-11-15

WOD “Dice” w/ Kat 25 min AMRAP 1 – box jumps (20″) 2 – sit-ups (x3) 3 – kb swings (1.5/1.0) 4 – wall balls (20/14) 5 – push-ups 6 – oblique side bends (per side) Total: 47, 129, 37, 45, 19, 42 (roundup: 3, 21, 13, 5, 31, 8)

2020-11-12

WOD 20 min AMRAP 1000m row 10 t2b 15 burpees Total: 2 rounds + 20 reps (push-ups on 2nd and 3rd rounds. Completed 3rd round after time expired)