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shoulders

2019-04-30

WOD Metcon (AMRAP – Reps) 5 Rounds 1 Min Max Power Cleans (135/165) 1 Min Rest 1 Min Max Calorie Row 1 Min Rest Total: 9, 20 | 9, 18 | 9, 18 | 8, 17 | 8, 18 (155) From LRSAC 2019-04-24

2019-04-20

WOD Dice w/ Kat 1 – kb swings (1.5/1.0) 2 – push-ups 3 – k2e 4 – OH lunges (each leg) (45/35 bar) 5 – osbd (70#) 6 – OH squats (45/35 bar) Totals: 32, 30, 52, 18, 42, 9 (cool down: 8, 10, 8, 2, 8, 11)

2019-04-18

WOD 5 rounds 45 seconds of work 15 seconds of rest Deadlifts (225/155) Lateral burpees Wall balls (20/14) Total: 184 (Substituted push-ups for burpees)

2019-04-14

WOD 30 min of “Dice” w/ Kat 1 – push-ups 2 – kb swings (1.5/1) 3 – thruster (85/55) 4 – box jumps (20″) 5 – sit-up (x2) 6 – hang cleans (85/55) Totals: 45, 50, 41, 36, 60, 51 (round up for cool down: 5, 10, 9, 4, 10, …

2019-04-08

WOD 12 min AMRAP 5 deadlifts (275/255) 15 push-ups 50 double unders Total: 4 rounds + 15 push-ups (255) (finished 5th round as cool down after time expired)

2019-03-31

WOD Deck of cards w/ Kat ♥️ Hearts – hang cleans (75/55) ♦️ Diamonds – wall balls (20/14) ♣️ Clubs – push-ups ♠️ Spades – box jumps (20″) J – 10 push press (75/55) Q – 10 kb swings (1.25/1.0) K – 25 sit-ups A – 100m sprint Time: 33:33 …

2019-03-23

WOD w/ Kat Long round, short round, shorter round Metcon (Time) For Time: 1000m row 80 Sit Ups 60 KBS  (24/16kg) 40 Push Ups 20 Power Cleans (135/95#) 500m Row 40 Sit Ups 30  aKBS 20 Push Ups 10 Power Cleans 250m row 20 sit-ups 15 kb swings (8 each) 10 …

2019-03-16

WOD 50 sit-ups 40 push-ups 30 box jumps 20 pull-ups 10 hspu —— 40 sit-ups 30 push-ups 20 box jumps 10 pull-ups ——- 30 sit-ups 20 push-ups 10 box jumps ——- 20 sit-ups 10 push-ups ——- 10 sit-ups Time: 28:55 (10 split jerks subbed for hspu)