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April 2020

2020-04-30

Warm up 4 – 3 min AMRAP 10 T-Push-ups 10 One leg deadlifts WOD 15 min AMRAP 10 box jumps (24/20) 100m run 20 alt v-ups (per leg) 100m run Total: 4 rounds + box jumps and 100m run (20 total v-ups each round)

2020-04-28

3.16 mile walk Time: 48:40 (427 calories, 15:23 average per mile pace) Yoga and core Time: 25 minutes

2020-04-27

4.0 mile walk Time: 59:45 (579 calories, 14:54 average per mile pace) Strength: Bench Press 8 x 155 6 x 155 4 x 165 3 x 175 2 x 180

2020-04-26

4.0 mile walk Time: 1:07:49 (537 calories) Strength / Weightlifting OH Squat 5 x 45 10 x 65 5 x 70 5 x 75 5 x 80 5 x 85 5 x 90 5 x 95 5 x 100 5 x 105 Deadlift 5 x 185 5 x 215 5 …

2020-04-25

2.1 mile walk Time: 31:58 (290 calories, 15:12 average per mile pace) “Dice” 20 min AMRAP 1 – box jump (24/20) 2 – wall ball (20/14) 3 – push-up 4 – sit-up (x3) 5 – kb swing (1.25/1.0 pd) 6 – double unders (x5) Total: 25, 38, 44, 81, 26, …

2020-04-23

2.01 mile run Time: 21:47 (311 calories, 10:50 average pace per mile) 0.5 mile walk TIme: 8:52 1.0 mile run Time: 11:26 (158 calories)

2020-04-22

Warm-up 2000m row Time: 8:23 50 sit-ups WOD 6 rounds 10 burpees 15 kb swings (1.5 pd) 20 double unders Time: 18:46 (every other round (3) rounds push-ups instead of burpees) 0.39 mile walk Time: 8:29