2026-04-28
Warm up 2 min echo bike stretch WOD 5 Rounds 10 push-ups 20 kb swings (44#) 30 squats 20 lunges 10 burpees 1 min rest between rounds Time: 26:02
2026-04-27
3.17 mile walk w/ Kat Time: 53:20 (16:47 average pace per mile, 404 calories, 96 bpm)
2026-04-26
Warm-up 2 min / .75 mile Echo Bike Stretch WOD 5 rounds 8 alt single arm devil’s press (4/4) 12 sit-ups (GHD) 8 alt single arm clusters (4/4) 24 double unders Time: 19:12 (30# db, GHD)
2026-04-25
2.34 mile walk w/ Kat Time: 40:40 (17:21 average pace per mile, 305 calories, 93 bpm)
2026-04-24
3.14 mile walk w/ Kat Time: 54:14 (17:13 average pace per mile, 399 calories, 90 bpm)
2026-04-23
Warm – up 2 min echo bike WOD “Jackie” partner w/ Kat (each person does the full workout broken into 5 rounds) 1000m Row (5 x 200m row each) 50 Thrusters (5 x 10 thrusters each) 30 Pull Ups (5 x 6 pull-ups each) Time: 16:53 (Kat 17:30) We did …
2026-04-22
4.27 mile walk w/ Kat Time: 1:14:11 (17:22 average pace per mile, 569 calories, 91 bpm)
2026-04-21
WOD 8 rounds 4 hang cleans (135/95) 4 front squats 4 push presses 4 thrusters 4 burpees Time: 25:40 (4 @ 115, 4 @ 95)
2026-04-20
3.12 mile walk w/ Kat Time: 1:00:12 (19:17 average pace per mile, 409 calories, 90 bpm)
2026-04-19
WOD “Deck of Cards” w/ Kat ♦️– push-ups ♠️ – v-ups / hanging knee raise ♥️ – air squats ♣️ – box jumps (24/20) J – 10 hang cleans (85/55) Q – 10 push press K – 10 bent over rows A – 10 deadlifts Time: 30:58