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shoulders

2020-07-07

WOD 1000m run/row buy-in 25 – 15 – 10 ball slams (20#) push press (95/65) kb swings (1.5/1.0) Time: 16:29 rx (row)

2020-07-05

WOD 35 min AMRAP with partner 2000m row buy in (switch every 250m) 100 wall balls 100 deadlifts (135/95) 100 walking lunges 100 alt db snatch (35/25) 100 double unders 2000m run buy out (switch every 100m) Time: 39:59

2020-07-03

WOD “Dice” 25 min AMRAP 1 – wall balls (20/14) 2- atomic sit-ups (15#) 3 – OH lunges (per leg) (15#) 4 – burpees 5 – arm row (per arm) (35/25) 6 – repeat previous roll Total: 25, 44, 70, 53, 72, 3 (round up: 5, 6, 10, 7, 8)

2020-07-01

Warm up 22 – 16 – 10 Cal row Air squats Strict press (45#) WOD 50 wall balls 50 d/u 40 kb swings (1.5/1) 40 d/u 30 k2e (used straps) 30 d/u 20 goblet squats 20 d/u 10 kb snatch (used 35# dumbbell) 10 d/u Time: 14:27 (1.25 kb)

2020-06-29

WOD “The Seven” hero wod modified 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups Time: 33:23 (regular push-ups, 95# thrusters, 95# deadlifts, box jumps, 1.25pd kb swings, wall balls)

2020-06-26

WOD Split reps with a partner 1000m row 50 of each: Ball slams Push press (75/65) Burpees Walking lunges Hanging knee raises Box jumps (24/20) Wall balls (20/14) Kb swings (1.5/1.0) Double unders 1000m row Time: 27:19

2020-06-20

WOD “5×5″ 5 rounds 5 box jumps (24”) 10 push-ups 15 hanging knee raises 10 kb swings (1.5 pd) 5 thrusters (95) Time: 16:29