2021-11-20
Rest
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November 2021
2021-11-19
WOD 7 min AMRAP 100m run 15 air squats – 3 min rest – 7 min AMRAP 10 sit-ups 10 lunges with dumbbells (20#) Total: 6 rounds, 7 rounds
2021-11-18
1.23 mile walk Time: 25:28
2021-11-17
2.13 mile walk Time: 36:58 (17:17 average per mile pace, 276 calories, 98 bpm)
2021-11-16
Skill work 3 rounds 10 slow bicep curls (12#) 10 hip extensions WOD 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Box jumps / step ups Goblet squats (1 pd) Time: 6:47
2021-11-15
3.43 mile walk Time: 59:46 (17:24 average per mile pace, 460 calories, 95 bpm)
2021-11-14
WOD 3 rounds 10 cal echo bike 20 lunges 30 scapula ring rows 10 toes to bar (on the ground) Time: 14:04
2021-11-13
Rest
2021-11-12
WOD 4 rounds 1 min back squats (95#) 1 min sit-ups 1 min kb row each arm (25#) 1 min rest Total: back squat: 12, 12, 14, 14 | sit-ups: 25 each round | kb row: 12 each arm each round
2021-11-11
WOD 12 minute AMRAP 5 deadlifts (135#) 10 sit-ups 15 step-ups w/ db (20″ / 30# dumbbells) Total: 5 rounds + 2 step-ups (completed 6th round after time expired)