shoulders

2020-11-10

WOD 20 min AMRAP 21 double unders 15 squats 9 hang power snatch (75/55) Total: 8 rounds + 38 reps (completed 9th round after time expired)

WOD “Deck of Cards” w/ Kat ♦️– push-ups ♠️ – deadlifts (155/135) ♥️ – wall balls (20/14) ♣️ – sit-ups (x2) J – 10 obliques per side (side bends) (35/25) Q – 10 db snatch (5 per side) (35/25) K – 10 lunges (10 per leg) A – 10 mountain …

2020-11-06

Warm-up 400m row Stretch Strict press 10 x 85 8 x 95 6 x 100 4 x 105 2 x 110 WOD 21 – 15 – 9 Kb swings (1.5 pd) Sit-ups Push-ups Squats Time: 7:25

2020-11-03

WOD 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 bench press (115/75) wall balls (20/14) atomic sit-ups (15#) d-ball slams (70#) (OSBDs) Time: 29:31

2020-11-01

WOD 15 min AMRAP 3 ring dips 6 deadlifts (body weight) 100m run Total: 9 rounds (190#) Completed 10th round after time expired. Previous on 2017-11-24

2020-10-29

WOD 20 min AMRAP 5 push press (75/65) 10 push-ups 5 OH squats (75/65) 10 sit-ups Total: 8 rounds

2020-10-26

400m row Stretch WOD 15 min AMRAP 5 power snatch (95/65) 10 box jumps (24/20) 15 air squats Total: 6 rounds + 5 air squats (85#, completed 7th round after time expired)

2020-10-21

WOD 30 reps each (repeat from 2014-02-19) Cal row Burpees Pull-ups OH lunges (45/25 plate) Push-ups Sit-ups Power cleans (135/95) Air squats Cal row Time: 32:41 (115#)

2020-10-18

2.0 mile walk Time: 35:15 WOD “Dice” w/ Kat 16 min AMRAP 1 – wall balls (20/14) 2 – push-ups 3 – sit-ups (x3) 4 – kb swings (1.25 pd) 5 – mountain climbers (x2 for each leg) 6 – goblet squats Total: 27, 26, 57, 26, 100, 24 Round …

2020-10-14

3.0 mile walk Time: 54:22 WOD 12 min AMRAP 10 kb swings (1.25pd) 8 push-ups 18 sit-ups 8 thrusters (95) 10 box jumps (24″) Total: 3 rounds +18 reps