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shoulders

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)

2019-01-13

WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps),  75# Box Jumps, 20″  (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Total: 228

2019-01-10

WOD Metcon (AMRAP – Rounds) AMR 10 Minutes 12 Power Cleans 12 Thrusters 12 Pushups (RX95/65) Total: 2 + 7 push-ups Rx (completed 3rd round after time expired) Warm-up 500m row 25 sit-ups 10 air squats 10 push-ups 10 pass throughs Post WOD 25 sit-ups

2019-01-08

WOD Metcon (Time) For Time: 750 Row 30 KB Swings (70/53) 30 Pull-ups 500 M Row 20 KB Swings 20 Pull-ups 250 M Row 10 KB Swings 10 Pull-ups Time: 19:13 (1.5pd)

2019-01-04

WOD 25 min AMRAP 20 box jumps (24/20) 20 sit-ups (weighted) 20 wall balls (20/14) 20 t2b 20 kb swings (1.5/1) Total: 2 rounds + 96 (finished 4 remaining kb swings after time expired. Used 15# plate for sit-ups.)

2019-01-01

WOD 10 min AMRAP 12 push jerks (95) 40 d/u Total: 4 rounds + 7 d/u (completed remaining 33 d/u after time expired)

2018-12-31

WOD 31 push press (75/55) 31 push-ups 31 hang power cleans 31 sit-ups 31 t2b 31 push-ups 31 box jumps (24/20) 31 back squats 31 d/u 31 wall balls 31 lunges 31 burpees 365m row (cash out) Time: 43:18 (20 push-ups and 11 burpees on last set) (lots of rests)

2018-12-29

WOD 20 min AMRAP 200m run 20 kb swings (1.5pd) 200m run 20 sit-ups 200m run 20 goblet squats 200m run 20 push-ups Total: 2 rounds + 75m run

2018-12-24

WOD Deck of cards w/ Kat ♥️ Hearts – Sit-ups (x3) ♦️ Diamonds – Push-ups ♣️ Clubs – Deadlifts (145/125) ♠️ Spades – Wall balls (20/14) J – 10 ball slams (20) Q – 6 ring dips K – 25 d/u A – 6 osbd (70) Time: 34:51