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shoulders

2020-03-11

1 km walk 400m row WOD 1000m run 75 wall balls (20/14) 40 hang power snatch (115/75) Partition any way you want Time: 18:31 (95) 5 rounds: 5 wall balls 200m run 10 wall balls 8 hang power snatch

2020-03-09

2.14 mile walk Time: 36:24 (286 calories) 500m row Weights OH squats 5 x 65 10 x 65 10 x 65 Strict press 10 x 85 10 x 85 10 x 95 Back squats 10 x 175 10 x 185 10 x 205 “Annie” 50 – 40 – 30 – …

2020-03-07

WOD Wall Ball (10, 9, 8, …. 1) 100 Meter Run between each Wall Ball set (10, 9, 8, …. 1) Time: 8:46 (previous time on 2012-10-14 was 8:09)  

2020-03-03

WOD 800m run buy in 4 rounds 10 box jump overs (30″/24″) 15 pull-ups 20 GHD sit-ups Time: 21:46 (800m row, abmat sit-ups)

2020-03-01

WOD 400m run 20 kB swings (1.5pd) 200m run 20 mbc 200m run 20 burpees 200m run 20 weighted lunges (35# dB each arm) 200m run 20 t2b 400m run Time: 21:07 (push-ups instead of burpees)

2020-02-22

WOD 24 minutes AMRAP “Double Duty Dice” w/ Kat 1 – box jump (20″) 2 – db snatch (per arm) (35#) 3 – thrusters (65/55) 4 – OH weighted lunges (per leg) (30#) 5 – sit-ups (x3) 6 – 100m run Total: 32, 36 (72), 23, 31 (62), 7 (21), …

2020-02-18

WOD 4 rounds Metcon (Time) 200m KB front rack carry 24/16kg 25 aKBS 50 double under 25 KTE *one KB only – carry 100m with L, 100m with R *24 min time cap Time: 30:28 (farmer carry two kettle bells on 3rd round, 20kg fr carry. 24 kg kB swings. …

2020-02-17

WOD 12 min EMOM 1 strict pull-ups / push-ups 2 push jerk / push press (75/60) 3 wall balls (20/14) Total: 1) 30, 11, 7, 10 2) 17, 18, 17, 12 3) 16, 15, 14, 16 1.23 mile walk Time: 27:56

2020-02-13

WOD 200m row 10 shoulder press (95) 2 front squat (95) 20 sit-ups 200m row 8 shoulder press (100) 4 front squat (100) 20 sit-ups 200m row 6 shoulder press (105) 6 front squat (105) 20 sit-ups 200m row 4 shoulder press (110) 8 front squat (110) 20 sit-ups 200m …