shoulders

2020-05-19

WOD 24 min EMOM or 5 rounds 24 min time cap 200m run 30 push press 25 sit-ups 20 kb swings Time: 23:46 (100m run, 45# push press, 1.25pd)

2020-05-17

WOD 1 round of 55 – 44 – 33 double unders 40 – 30 – 20 sit-ups 20 – 14- 8 kb swings (1.25 pd) rest 1 minute 10 – 1 deadlifts (225/155) otb burpees Time: 26:58 (deadlift 185)

2020-05-15

WOD 200m run 21 thrusters (95) 21 toes to bar 200m run 15 thrusters 15 toes to bar 200m run 9 thrusters 9 toes to bar Time: 18:31 Rx

2020-05-13

3.06 mile walk Time: 51:21 (378 calories, 16:45 per mile average) WOD 100 kb swings (1.25/1.0) 100 mountain climbers (100 each leg) 100 step-ups 100 push-ups Time: 21:20 rx

2020-05-10

WOD “Deck of Cards” No Aces w/ Kat ♦️– push-ups ♠️ – wall balls (20/14) ♥️ – box jumps (20″) ♣️ – kb swings (1.25 pd) J – 100m run Q – 25 sit-ups K – 25 double unders Time: 27:28

2020-05-07

WOD 21-15-9-3 db snatch per side (25#) hanging knee raises box jumps (24″) oblique raises per side (25#) osbd (70#) Time: 29:21

Warm up 500m row WOD 6 rounds 1 min stations 1 – 20 bent over db row (left arm) 2 – 20 alt v-ups (or hanging knee raises) 3 – 20 bent over db row (right arm) 4 – 20 air squats 5 – 40 mountain climbers 6 – 20 …

2020-05-02

Warm up 2000m row Time: 9:27 WOD 7 rounds 10 press per arm (strict or push) 10 push-ups 10 weighted OH lunge per leg (20 total) 10 burpees or step ups 1 min rest Time: 32:29 (25# plate, wall balls on some rounds instead of lunges)

2020-04-27

4.0 mile walk Time: 59:45 (579 calories, 14:54 average per mile pace) Strength: Bench Press 8 x 155 6 x 155 4 x 165 3 x 175 2 x 180

2020-04-26

4.0 mile walk Time: 1:07:49 (537 calories) Strength / Weightlifting OH Squat 5 x 45 10 x 65 5 x 70 5 x 75 5 x 80 5 x 85 5 x 90 5 x 95 5 x 100 5 x 105 Deadlift 5 x 185 5 x 215 5 …