shoulders

2020-06-17

2.26 mile walk Time: 38:48 WOD 21 – 15 – 9 err ah 5 rounds of 9 deadlifts (185) 9 kb swings (1.25 pd) 9 hanging knee raises Time: 8:57

WOD “Dice” w/ Kat 25 minute AMRAP 1 – push-up 2 – wall balls (20/14) 3 – sit-ups (x3) 4 – kb swings (1.5/1.0 pd) 5 – box jumps (24″/20″) 6 – double unders (1-3 = 15 / 4-6 = 25) Totals: 36, 43, 171, 38, 43, 65 (roundup: 4, …

2020-06-13

WOD “Whitten” 5 rounds 22 kb swings (2/1.5 pd) 22 box jumps (24/20) 400m run 22 burpees 22 wall balls (20/14) Time: 49:08 (modified: 1.25 pd kb, 400m row, push-ups instead of burpees)

2020-06-11

3.01 mile walk Time: 50:11 (402 calories, 16:39 average per mile pace) WOD 14 – 12 – 10 – 8 – 6 – 4 – 2 Hanging knee raises Push-ups Wall balls (20) Box jumps (24″) Time: 16:28

2020-06-07

WOD “Deck of Cards” ♦️– push-ups ♠️ – presses (75/55) ♥️ – box jumps (20″) ♣️ – wall balls (20/14) J – 100m run Q – 25 sit-ups K – 25 double unders A – 45 sec plank hold Time: 34:42

2020-06-05

WOD Luck of the Leprechaun 4 rounds 10 wall balls (20/14) 15 burpees 20 kb swings (1.25/1.0) 25 double unders Time: 18:26

2020-05-30

WOD 21 – 15 – 9 wall-balls push-ups 100m run then finish with 150 double unders Time: 7:26 then 11:40 including double unders 2.22 mile bike ride Time: 13:25

2020-05-27

WOD 50 – 40 – 30 – 20 – 10 hanging knees to elbow kb swings (1.25pd) Time: 26:42

2020-05-25

WOD Memorial Day “Murph” modified 1 mile run 100 push-ups 200 sit-ups 300 squats 1 mile run Time: 50:55 (tendon pain in my left arm bicep so I decided to modify the WOD a bit)

2020-05-22

WOD 5k row Time: 21:25 Was only going to do 3k. Stopped at 3k and took a brief rest and then decided to keep going and make it a 5k. 3000m row = 12:45