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shoulders

2018-10-30

Warm up Stretch 10 oh squats w/ pvc 1000m row Test 4 reps of each movement WOD 50 d/u 25 kb swings (1.25pd) 20 push jerks (115/75) 75 d/u 25 kb swings (1.25pd) 15 push jerks (135/95) 100 d/u 25 kb swings (1.25pd) 10 push jerks (155/105) Time: 16:47 (85, …

2018-10-27

Warm-up 200m row for time 10 squats then hold at bottom for remaining time match of row 200m row 10 push-ups then hold at top for remaining time match of row Times: 0:46, 0:40 WOD 12 min AMRAP 10 box jumps (24″) 15 kb (1.5pd) 150m row Total: 4 rounds …

2018-10-21

Warm-up Washed Kathryn and Grant’s cars WOD 10 – 9 – 8 – 7 – 6 – 5 – 4 back squats (135/115/95 M) (95/75/65 W) 10 – 11 – 12 – 13 – 14 – 15 – 16 T2B 10 – 10 – 10 – 10 – 10 – …

2018-10-20

Warm-up 10 strict press (95) 20 d/u 20 sit-ups 20 squats 10 push-ups WOD 21-15-9 Hang power clean (135/95) Front rack lunges 400m run after each round (3 runs total) Time: 22:42 (125) (wheezy)

2018-10-17

Strength / weightlifting Front squat 5 x 135 5 x 155 5 x 175 3 x 195 1 x 205 1 x 215 1 x 225 (pr tie from 2016) 230 (f) x 2 Bench press 5 x 135 5 x 155 5 x 155 5 x 155

2018-10-13

WOD 400m run 50 d/u 40 sit-ups 30 med ball cleans 400m run 50 push-ups 40 kb swings (1.25/1.0) 30 box jumps (20″) 400m run 50 burpees 40 pull-ups 30 goblet squats 400m run 50 d/u 40 sit-ups 30 med ball cleans Time: 52:54

2018-10-12

WOD 7 rounds 3 min 12 Cal row (12/10) 10 wall balls (20/14) Max hspu/push-ups Total: 27, 16, 14, 13, 11, 10, 17 (108)