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shoulders

2018-12-23

WOD 1 SDHP (75/55) 2 thrusters 3 hang power cleans 4 push-ups 5 hang power snatches 6 kb swings (1.5/1) 7 pull-ups 8 med ball sit-ups 9 box jumps (24/20) 10 d/u 11 burpees 12 OH walking lunges (45/25) each leg Time: 40:26 (20″ box)

2018-12-19

WOD 10-9-8-7-6-5-4-3-2-1 Bench Press (135/95) DeadLifts (205/135) Time: 9:51 (105 bench first round, 115 all remaining sets. 205 deadlifts)

2018-12-15

WOD 20 min of “Dice” with Kat (do something) 1 – push-ups 2 – sit-ups (x3) 3 – box jumps (24″) 4 – dead lifts (155) 5 – d/u (x5) 6 – pull-ups Totals: 25, 21, 24, 41, 100, 11 (cool down round up 5, 9, 6, 9, 0, 9)

2018-12-13

Weightlifting Bench Press (3 x 10 ) WOD Metcon (Time) 3 Rounds 500 M  Row 3 Rope Climb 25 HR Push-ups 25  D-Ball Slams (25/16) 100 M Farmers Carry (70/53) MOD to 12 Ring Rows Time CAP 30 Mins Time: 29:30 (half of the push-ups were regular, 1.5pd kb)

2018-12-10

WOD AMR 15 Minutes 10 HP Snatch 12 OH Barbell Lunges 20 DU’s RX(95/65) Mod to Front Rack lunges Total: 4 + 8 HP snatch (85#, front rack lunges)

2018-12-09

WOD Partner Workout For Total Reps AMR 10 Mins In Teams of 2 Alternating Rounds 8 KBS (70/53) 8 Box Jumps (24″/20″) 8 Front Squats (95/65) AMR 10 Minutes Alternating Rounds 10 Push Jerks (95/65) 6 Burpees 10 Ball Slams (25/16) AMR 6 Minutes Max Meter Row Total: 8 + …

2018-12-01

WOD Zachary Tellier Wod (Time) For Time 10 Burpees10 Burpees 25 Push Ups 10 Burpees 25 Push Ups 50 Lunges 10 Burpees 25 Push Ups 50 Lunges 100 Sit Ups 10 Burpees 25 Push Ups 50 Lunges 100 Sit Ups 150 Air Squats Time Cap 30 Min Time: 40:29 Rx (completed …