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shoulders

2019-11-10

WOD 17.5 min AMRAP 2 – OSBD (#70) 4 – thrusters (95/65) 6 – t2b 8 – double unders (x3) Total: 7 rounds + 3 t2b (finished 8th round after time expired)

2019-11-08

WOD Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time) For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball …

2019-11-02

WOD 24 min “Dice” AMRAP w/ Kat 1 – 100m run / row 2 – wall balls (20/14) 3 – box jump (24/20) 4 – t2b / plank k2e (x3) 5 – push-up 6 – kB swings (1.5/1.0) Total: 11, 35, 22, 24, 42, 10 (round up: 4, 5, 8, …

2019-10-30

WOD 15 min AMRAP 3 power snatch (115/75) 6 front squat 18 t2b Total: 5 rounds + 3 power snatch (105#, split t2b and sit-ups)

2019-10-28

WOD W/ James 5 rounds 1 min plank hold 7 pull-ups 7 kb swings (1.25 pd) 7 barbell curls 1 min lateral side 2 side steps Time: 19:10

2019-10-26

WOD Buy in – 200m farmer carry 4 rounds 200m run 20 kb swing 20 sit-ups Buy out – 200m farmer carry Time: 22:52 (1.25pd)

2019-10-23

Warm up Row – strokes per minute 12 16 12 20 12 24 12 28 12 32 12 36 WOD 15min AMRAP 10 cal row 15 T2B 20 hand release push-ups Total: 3 rounds + 17 (152 reps)

2019-10-19

WOD 70 sit-ups 60 kb swings (1.5 pd) 50 box jumps (24″) 40 push-ups 30 wall balls 20 t2b 10 pistols (each leg) Time: 22:39