shoulders

2020-02-11

WOD 20 min AMRAP 10 pull-ups 20 alt db snatch (50/35) 30 ghd sit-ups 40 unbroken double unders Total: 3 rounds + 20 sit-ups (35#) (Finished 4th round after time expired)

WOD “Dice” 20 min AMRAP w/ Kat 1 – kb thruster (53/35) 2 – kb swings (53/35) 3 – box jumps (20″) 4 – wall balls (20/14) 5 – sit-ups (x3) 6 – push-ups Total: 35, 23, 39, 24, 138, 33 Cool down: 5, 7, 1, 6, 12, 7

2020-02-07

WOD 2 rounds 25 bench press (80% of your 3 rep heavy) 50 sit-ups 75 air squats 100 double unders Time: 22:46 (115#)

2020-02-05

WOD 12 min AMRAP 12 cal row 12 strict pull-ups 12 cal row 12 box jumps (24/20) Total: 3 rounds + 2 cal (kipping pull-ups) cool down: 1000m row

2020-02-02

WOD “Deck of Cards” w/ Kat ♦️- sit-ups ♠️ – strict press (65/45) ♥️ – air squats ♣️ – box jumps (24″) J – db snatch (5 each arm) Q – 25 double unders K – burpees / push-ups A – 100m run Time: 27:42

2020-02-01

WOD “Dice” w/ Kat 25 minute AMRAP 1 – push-ups 2 – box jumps (24/20) 3 – sit-ups (x3) 4 – wall balls (20/14) 5 – kb swings (53/44) 6 – Russian twist (x2) Totals: 34, 39, 90, 39, 51, 12 (round up for cool down: 6, 1, 10, 1, …

2020-01-30

WOD 400m run 18 – 12 – 6 box jumps (24/20) GHD sit-ups (regular x2) 400m run (row) 18 – 12 – 6 box jumps (24/20) kb swings (70/53) 400m run Time: 20:04 (used 53# kb

2020-01-26

WOD 100 double unders 10 -> 1 deadlift (185/125) wall balls (20/14) 100 double unders Time: 19:26

2020-01-22

Warm up Tabata with Ethan Push-ups Squats Sit-ups Box jumps WOD 15 min 1 clean and jerk (115#) 2 cal row 2 clean and jerks 4 cal row And so forth Increase clean and jerk by 1 each round Increase calories by 2 each round Total: 8 rounds + 1 …

2020-01-19

WOD w/ partner 100m run (2x each) 80 wall balls 60 box jumps (24/20) 100m run (2x each) 50 d/u each 100m run (2x each) 60 strict press (74/45) 80 mb sit-ups (14#) 100m run (2x each) Time: 23:02 0.73m walk cool down Time: 16:14