Warm up w/ Ethan 7 rounds 10 jumping jacks 4 shoulder taps 10 seal jacks 4 shoulder taps 10 side jacks 4 shoulder taps 1 min rest between rounds Time: 12:04 WOD 4 rounds 500/400m row 15 db push press 12 ghd sit-ups Time: 15:20 (500m row, 75# barbell)
WOD w/ Partner 10 rounds each 10 cal row 10 alt lunges 8 t2b (1 person rests while partner completes a round) Time: 29:47 (J = Rx, K = GHD sit-ups)
Rest
WOD 15 min AMRAP 8 db renegade row (ea. arm) 20 air squats 30m farmer carry Total: 7 rounds + 8 renegade rows (completed 8th round after time expired)
Strength Bench 10 x 135 (pain in left shoulder, had to stop) Front Squat 10 x 135 10 x 145 5 x 155 5 x 155 Back Squat 5 x 135 5 x 175 5 x 175 5 x 195
2.32 mile walk Time: 42:14 (18:08 average per mile pace, 355 calories, 87 bpm)
5.17 mile bike ride Time: 32:59
WOD 18 min AMRAP 10 box jumps 10 t2b 200m run Total: 6 rounds + 8 t2b (row) completed 7th round after time expired
Strength Deadlifts 5 x 225 5 x 245 5 x 245 5 x 265 5 x 265 2.12 mile walk Time: 40:05 (18:51 average per mile pace, 354 calories, 97 bpm)
Rest Rearranged furniture