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shoulders

2019-10-08

WOD Partner filthy 50 w/ Kat 1000m row 50 box jumps (24/20) jumping pull-ups kb swings (1.25/1.0) walking lunges k2e / sit-ups push press (65/45) good mornings wall balls (20/24) burpees double unders 1000m row Time: 28:40 Rx

2019-10-05

2.13m walk Time: 38:47 (261 cal) WOD 90 reps of each Deadlifts (95/65) Sit-ups Hang power cleans (95/65) Air squats Push press (95/65) Time: 36:06 (sub push-ups for hpc)

2019-09-29

WOD 25 min of “Dice” w/ partner (Kat) 1 – alt snatch (35/25) (per arm) 2 – box jumps (24/20) 3 – partner deadlift (245) 4 – sit-ups (x2) / t2b 5 – walking lunges (per leg) 6 – 25 double unders / 100m sprint Total: 56, 25, 23, 45/90, …

2019-09-26

WOD 4 rounds or 20 min max 30 cal row 30 wall balls 30 hang power snatch (55/35) Total: 2 rounds + 60 rx (cool down – completed final 30 reps of 3rd round)

2019-09-24

WOD 7 rounds 7 deadlifts (225/155) 7 burpees (over the bar) 200m run Time: 32:01 rx (very hot, several rests and water breaks)

2019-09-22

WOD 25 min “Dice” w/ partner (Kat) 1 – sit-ups (x3) 2 – wall balls (20/14) 3 – kb swings (1.5/1.0) 4 – double unders (1-3=10, 4-6=20) 5 – burpees 6 – 100m sprint Total: 78, 23, 44, 205, 20, 4 (cool down round up: 22, 7, 6, 15, 10, …

2019-09-17

WOD 15 min AMRAP 5 strict press (95/65) 10 cal row 15 t2b Total: 4 rounds + 8 t2b (85#) (completed 5th round after time expired) Strength: 5 sets of 10 push presses (increase weight for each set) Totals: 75, 85, 95, 105, 115

2019-09-12

WOD “9-11” 2001m row 11 box jumps (30/24) 11 thrusters (125/85) 11 c2b pull-ups 11 power cleans (175/115) 11 hspu 11 kb swings (2/1.5) 11 t2b 11 deadlifts (170/115) 11 push jerks (110/75) 2001m run Time: 36:17 not feeling well, taking dayquil. (thruster 95, pull-up regular, power clean 145, hspu …