Sunday, January 10: Triple Shoulder WOD

Kenny and I hit a triple today, but as always the triple hit back... Hard!

Warm Up:
Parralette HSPU 5-5-5-5-5

WOD 1
Shoulder Press 5-5-5-5-5

Jacob 115-135-145-155-160(PR) (BW: 166lbs)

Kenny 95-115-135-135-135

WOD 2
5 rounds, 1 round every minute of:
10 Knees to Elbows
10 Kettlebell Swings, 1.5 Pood
10 Deadlifts, 230lbs
*Do 10 Ring Dips for each round not completed in 1 minute at the end of the WOD.

Jacob 6:17/8:07 (Failed rounds 3,4 and 5. Did 30 Ring Dips)

Kenny 8:35/9:38 90 second rounds (Failed round 5. Did 10 Ring Dips)

WOD 3
21-15-9 reps for time of:
Push Jerk, 135lbs
CTB Pull-ups
Burpees
Row, Calories

Jacob 8:03 Rx'd (PR) Last time 11:04
[3:04, 3:11 and 1:48]

Kenny 13:14 95lbs
[4:40, 5:13 and 3:21]