September 2021

2021-09-20

WOD For Time: 30 Back squats 1 mile run Time: 16:35 165# Previous time 2013-02-28 (ran the loop)

Warm up 40 shoulder rotations w/ band 10 bird dogs each arm 20 scapulas push-ups WOD 23 min AMRAP 9 db thrusters (20#) 10 lunges (20# db per arm) 9 db bent over rows ( 30# db per arm) 20 sit-ups / hip extensions (alt rounds) Total: 6 rounds + …

2021-09-18

4.0 mile walk Time: 1:10:14 (17:32 average per mile pace, 573 calories, 93 bpm)

2021-09-17

WOD Tabata bench row 4 rounds per arm (25#) air squats sit-ups lat push-ups Total: 57 left arm 59 right arm, 110 air squats, 88 sit-ups, 84 lat push-ups

2021-09-16

3.15 mile walk Time: 54:15 (17:13 average per mile pace, 394 calories, 96 bpm) physical therapy shoulder exercises at home 40 bench rows 40 band arm sing (left shoulder) 40 band arm rotate and arm raise 40 scapula push-ups 10 bird dogs

2021-09-15

Physical Therapy Shoulder Exercises at home 40 bench rows 40 band arm sing (left shoulder) 40 band arm rotate and arm raise 40 scapula push-ups 10 bird dogs

2021-09-14

Rest Physical Therapy Time: 1:00:00

2021-09-13

2.4 mile walk Time: 48:33 (20:12 average per mile pace, 311 calories, 94 bpm)

2021-09-12

WOD 2001m row/run 11 step-ups (24″ per leg) 11 weighted lunges (35# db each arm) 11 bent over rows (35# db each arm) 11 hip extension 11 scapula push-ups 11 ring rows 11 GHD sit-ups 11 kb deadlifts (1.5pd) 11 oblique raises (1.5pd each side) 2001m row/run Time: 27:42 (run)

2021-09-11

Rest