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shoulders

2019-03-11

WOD Metcon (AMRAP – Reps) AMR 12 Minutes 3 Clean and Jerks 3 Front Squats 100 M Sprint 6 Clean and Jerks 6 Front Squats 100 M Sprint …….. RX(95/65) Count 100 Run as 1 Rep Total: 3, 6, 9, 12 (4 reps + 5 clean and jerks)

2019-03-08

WOD Dirty thirty 30 box jumps (24/20) 30 pull-ups 30 kb swings (35/26) 30 alt lunges 30 k2e 30 push press (empty bar 45#) 30 supermans 30 wall balls (20/14) 30 burpees 30 double unders Time: 23:35 (10 burpees, 20 push-ups subbed for 20 burpees)

2019-03-05

WOD 3 X 5 Min AMRAP 3 Pull ups 6 Push Ups 9 Air squats Rest 1:30 Between Rounds Total: 6 + 2 push-ups | 6 + 3 pull-ups | 5 + 3 squats (17 rounds + 20)

2019-03-03

WOD 20-18-16-14-12-10-8-6-4-2 Wall balls (20/14) Sit-ups Double unders Time: 13:28 Weightlifting Deadlifts 5 x 135, 155, 175, 195, 215 1x 275, 305, 345, 355(f), 350, 352 (pr)

2019-02-28

WOD 5 rounds Min 1: cal row Min 2: otr burpees Min 3: hang power snatch (75/55) Min 4: rest Total: 172 (18, 10, 12 | 18, 8, 14 | 15, 6, 12 | 14, 6, 11 | 14, 6, 8)

2019-02-23

WOD 12 min AMRAP 2 strict pull-ups 4 thrusters (95/55) 6 push-ups 8 hang cleans 10 sit-ups Total: 6 rounds + 1 pull-up (completed 7th round after time expired)

2019-02-22

Warm up 500m row WOD 18min AMRAP 40 double unders 30 weighted sit-ups (25/15) 20 med ball cleans (20/14) 10 renegade rows (30/20) Total: 3 rounds (25# renegade row)

2019-02-17

WOD 25 min of Dice w/ Kat 1 – pull-ups 2 – sit-ups (x2) 3 – wall balls (20/14) 4 – box jumps (20″) 5 – push-ups 6 – deadlifts (155/125) Total: 20, 94, 40, 42, 38, 46 (round up cool down 0, 6, 0, 8, 2, 4)

2019-02-12

WOD Metcon (20 min AMRAP – Rounds) AMR 20 Mins 2 Rounds of “Cindy” 4 Squat Cleans (135/95) Total: 4 rounds + 6 air squats (completed 5th round after time expired)