shoulders

2020-01-14

WOD 6 rounds (18 min cap) 6 box jumps (30/24) 12 pull-ups 18 cal row Time: 18:46 (substituted push-ups for pull-ups on 3 rounds)

2020-01-13

Weightlifting 500m row Front rack squats 10 x 135 5 x 145 5 x 155 Bench press 10 x 135 10 x 145 10 x 155 5 x 165 5 x 175 500m row

2020-01-07

WOD Annie + 30 push presses (115#) 50 – 40 – 30 – 20 – 10 d/u + sit-ups 6 push press (115#) between rounds for a total of 30 Time: 13:45 rx

2020-01-05

WOD 4 rounds 100m farmer carry (1.25pd) 200m run 20 push-ups Time: 15:27 (Repeat from 2013-04-17) Cool down: 100m walking lunges – Time: 23:08 then 100 air squats – Time: 37:36

2020-01-01

WOD “Deck of Cards” w/ Kat ♦️- sit-ups ♠️ – push-ups ♥️ – air squats ♣️ – box jumps (24″) J – kb swings (1.25/1.5pd) Q – 25 double unders K – 100m run A – 10 ball slams Time: 25:52

2019-12-31

WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Time: 11:51 rx

2019-12-29

WOD 20 min of “Dice” w/ Kat 1 – wall balls 2 – push-ups 3 – lunges (per leg) 4 – kb swings 5 – box jumps 6 – sit-ups (x3) Total: 27, 8, 36 (per leg), 51, 21, 30 Cool down round up: 3, 12, 4, 9, 9, 30

2019-12-27

WOD 5 rounds 200m row 25 sit-ups 20 double unders 15 back squat (#75) 10 strict press Time: 25:36

WOD 12 days of Christmas thrusters (75/55) push press (75/55) front rack lunges (per leg) (75/55) hang clean (75/55) deadlift (75/55) box jumps (24/20) kb swings (1.25/1.0pd) sit-ups wall balls (20/14) double unders push-ups cal row Time: 33:59

2019-12-18

WOD 5 RFT 400m run 20 aKBS 32/24kg 15 GHD sit up 10 burpee pull up 1 min plank hold rest 2 mins plank hold can be on elbows or hands time cap 40min Total: 44:15 (rowed on rounds 3-5, 1.25pd, sit-ups, burpees only no pull-ups) Completed 4 rounds + …