Warm up Wash car WOD w/ partner (Kat) 400m run together carry 20# slam ball 7 rounds split work w/ partner 10 pull-ups 20 push-ups 30 wall balls 40 double unders 400m run together carry 20# slam ball Time: 29:41 Rx Repeat from 2014-08-30 (for Kat with Ryan)
2.63 mile walk Time: 45:37 (17:20 average per mile pace, 397 calories, 95 bpm)
Warm up 400m run 10 push-ups 15 air squats Stretching WOD 10 – 1 Body weight back squats Burpees 200m run Time: 28:52 (175# on 10 and 9, then 185# on all remaining rounds, 250m row) Repeat from 2015-06-03
WOD 3 rounds 200m run 20 k2e 200m run 20 db thrusters (40/25) Time: 25:47 (85# barbell)
Rest
Warm Up w/ Ethan 200m kettle bell farmer carry (25 / 1.25 pd) 600m row Stretch WOD Darebee Bolt Workout (Level 3 – 7 sets w/ 1:30 rest between sets) 2 squats, 10 march steps, 20 high knees 2 jumping lunges, 10 march steps, 20 high knees 2 calf raises, …
2.0 mile walk Time: 34:42
WOD 10 – 1 Wall balls (20/14) Sit-ups Side bends obliques each side (35/25) Db snatches per arm *30 double unders after each round (Kat) **20 double unders after each round (John) Time: 21:34
3.05 mile walk Time: 53:28 (17:31 average per mile pace, 403 calories, 94 bpm)
WOD Tabata w/ Kat 8 rounds each 20 sec on and 10 sec of rest hip extensions squats push-ups sit-ups Total: 88, 107, 62, 82 = 339