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shoulders

2025-09-22

Warm-up 2 rounds 30 sec echo bike 10 air squats 5 inchworms 10 kb deadlifts Strength 4 x 5 (per arm) single arm db snatch (25, 35, 40, 40) super set light full snatch x 5 (pvc and 45# bar) WOD 10 minute AMRAP 5 box jumps 10 push-ups 15 …

2025-09-21

WOD 25min EMOM 1: 5 devil’s press (25/20) 2: 10 front squats (95/55) 3: 15 push-ups 4: 20 reverse lunges 5: 25 sit-ups Time: 27:12 (I went long as I started to lag on the 4th and 5th rounds. 75# front squats and knee push-ups on rounds 4 and 5)

2025-09-17

WOD 5 rounds 5 deadlifts 10 GHD 15 push-ups 20 site bends (10 per side) 100m farmer carry Time: 23:28 (185# deadlift, 40# side bends, 44# kb for 3 rounds of farmer carry and 35# for 2 rounds)

2025-09-15

Strength / Weightlifting Bench Press 10 x 115 7 x 165 5 x 175 8 x 155 10 x 135 GHD 5 x 10 Back Squat 6 x 135 6 x 185 6 x 205 6 x 155 6 x 135 Time: 45:00

2025-09-06

WOD 4 rounds w/ partner 10 hang power cleans each (135/95) 4 sled pushes each (80 ft.) (185/160) 20 double unders each Time: 33: 53 (3 rounds completed at 24:03, sled weight 185/160) 80 degrees outside.

2025-08-30

WOD 3 rounds of each circuit Circuit 1 12 db rows (35/25) 12 lunges (30/20) 12 db bench press (40/25) 60 sec side planks Circuit 2 12 db sumo squats (35/20) 12 lateral raises (10/8) 12 shoulder press (30 then 25 / 15) 60 sec side planks Circuit 3 8 …

2025-08-25

Warm-up 2 rounds 10 alt lunges 10 db presses 10 kb deadlifts 10 pull aparts 10 squat to extension Strength 4 x 8 single arm thruster per side (25# db) superset with 40ft suitcase carry per side (53# kb) WOD 4 rounds 10 alt db snatch 12 sit-ups 200m run …

2025-08-24

Motorcycle ride Distance: 89 miles Time: 2:52:00 Warm-up .7 echo bike 10 GHD 10 back extensions Weight Lifting Bench press 10 x 115 6 x 165 6 x 165 10 x 145 10 x 115 Front squat 5 x 115 5 x 135 5 x 155 5 x 135 5 …