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shoulders

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)

2019-02-09

WOD 21-15-9 kb swings (70/53) box jumps (24/20) then 9-15-21 bar hop burpees deadlifts (185/125) Time: 18:38 (1.5pd)

2019-02-03

WOD 25 min AMRAP w/ partner 300m row (150m each) 80 hpc (95/65) (40 each) 300m row 80 front squats 300m row 80 push press 300m row 80 front rack lunges Total; 1 round (finished with 20 back squats instead of 20 lunges after time expired)

2019-01-30

WOD Weightlifting Bear Complex (5 Rounds Complete 7 UB Reps  for Load ) Power Clean Front Squat Push Press Back Squat Second Push Press Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on …

2019-01-28

WOD 20 rounds – 30 seconds on and 30 seconds off 4 rounds of 30 foot sprint devils press (w/ 25# db) cal row push press (w/ 25# db) double unders Total: 92, 94, 91, 86 (363 total)

2019-01-22

Warm up 4 X 500 M Row Repeats Rest 1:30 Between Times: 1:56, 1:54, 1:55, 1:57 WOD Metcon (AMRAP – Reps) AMR 15 Minutes 4 Bar Muscle Ups (or chest to bar pull-ups) 10 Push Jerks (95/65) 30 DU’s Total: 6 rounds + 5 push jerks (c2b pull-ups) 273 reps

2019-01-16

WOD 800 M Run Then 3 Rounds 60 DU’s 20 Deadlifts (115/75) 15 Thrusters Then 800 M Run 25 Min Time CAP ! Time: 33:10 (95)