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shoulders

2019-12-16

WOD Metcon Metcon (AMRAP – Reps) Every 3 mins x 4 rounds run 200m max reps pull ups in remaining time score is number of pull up reps accumulated Total: 63 (21, 16, 12, 14)

2019-12-13

WOD A – 10 min 2000m row Then max t2b 3 min rest B – 10 min EMOM 10/8 cal row 3 min rest C – 10 min EMOM 10 shoulder press Total: A) 7:59 then 34 sit-ups B) 100 cal / 1657 meters C) 100 (2 @ 75, 1 …

2019-12-09

Warm up Wash car Stretch Inchworm 500m row 50 sit-ups 50 wall balls WOD 8 min AMRAP 5 strict pull-ups 10 hand release push-ups Total: 5 rounds + 3 pull-ups (kipping pull-ups on a few near the end)

2019-12-06

WOD 11 minute AMRAP 11 push up 11 KB SDHP 32/24kg 11 GHD sit up Total: 5 rounds + 8 push-ups ( 24kg, t2b and sit-ups)

2019-12-01

WOD Birthday 23:30 min AMRAP Dice w/ partner 1 – sit-ups 2 – lunges (per leg) 3 – air squats 4 – kb deadlift / deadlift (1.5pd/155#) 5 – kb swing / db row (35#) 6 – 100m sprint Total: 31 (62), 14, 59, 33, 17, 5 Cooldown: 9 (18), …

2019-11-28

WOD Metcon (Time) 5x | 5 Pull-Ups | 10 Push-Ups | 15 Air Squats 4x | 8 Handstand Push-Ups | 15 Kettlebell Swings (1.5/1 pood) 3x | 15 Box Jumps (24/20 in) | 15 Knees-to-Elbows 2x | 20 Wall-Balls (20/14 lb) | 30 Sit-Ups 1x | 50 Burpees Time: 39:59 (strict …

2019-11-26

WOD Metcon 2 minute rest between parts A and B A: Metcon (AMRAP – Reps) 1 P. Clean every 30 secs x 30 mins -use 85% of 1RM (remember, we did it on Monday) – can skip any rep you want RX+ : if you hit all 60 reps at RX weight …

2019-11-24

400m row Strength Bench press 10 x 135 10 x 145 5 x 165 5 x 165 5 x 165 5 x 165 10 x 145 10 x 135 Deadlift 5 x 225 5 x 225 5 x 255 5 x 275 500m row 20 thrusters (45)

2019-11-23

WOD 23 min AMRAP 11 t2b / sit-ups 11 box jumps (24/20) 11 wall balls (20/14) 11 push-ups 11 dumbbell snatch (35/25) alternate each arm 200m run Total: 4 rounds (6 reps each to round up to 50 after time expired)