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shoulders

2019-08-18

WOD “Deck of Cards” w/ Kat ♦️- box jumps (20″) ♠️ – sit-ups (x2) ♥️ – kb swings (1.25/1.5pd) ♣️ – push-ups J – 10 wall balls Q – 10 front rack lunges (John: 100m run) K – 10 pull-ups A – 3 bear complex (75/55) Time: 34:23

2019-08-14

WOD EMOM x 15 mins 3 hang power snatch 15 air squat 20 double unders rx 95/65# *score: # of rounds [completed] *take any minute off you want them air squats better look good! **if you can’t perform double unders, do 30 singles Total: 9 rounds + 3 hps (Rx …

2019-08-12

WOD 4 rounds for time 400m run 20 handstand push ups 20 hang squat clean rx 115/75 rx+ 135/95 subs for hspu (@same rep count): db push press -or- ring dip *24 min time cap Total: 2 rounds + 11 hang squat cleans (95) (split HSPU with db push press)

2019-08-11

WOD 3 rounds 300m row 15 box jumps (24/20) 10 kb swings (1.5pd) Time: 9:00 Rx (repeat from 2019-08-31 time: 11:21)

2019-08-04

WOD “Dice” w/ partner 25 min AMRAP 1 – box jump (24″) 2 – push-up 3 – sit-up (x3) 4 – wall balls (20/14) 5 – 100m sprint 6 – hang power clean (75/55) Totals: 27, 33, 81, 43, 9, 34 (cool down: 3, 7, 9, 7, 1, 6)

2019-07-26

WOD 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 OH squats (115/75) T2b Wall balls Time: 25:07 (75)

2019-07-20

Walk 1.88 mile walk Time: 34:08 Strength Bench Press 10 x 135 10 x 155 5 x 165 3 x 175 1 x 185 WOD 21, 15, 12, 9, 6, 3 back squat (95) push-up box jump (24″) Time: 14:53 Rx

2019-07-17

2.5 mile walk Time: 46:50 WOD AMRAP 15 Min 7 Hang Power Cleans 11 KTE 200 M Run RX(135/95) RX+(155/105) Total: 4 rounds + 1 hang power clean (Rx)