2022-07-21
WOD 20 min – 1 min stations 1 min 12/15 cal row 1 min 10 burpees 1 min 12 step-ups w/ dumbbells (30#) 1 min rest Total: 12 cal on rounds 1-2, 15 cal on rounds 3-5
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July 2022
2022-07-20
3.14 mile walk Time: 55:14 (17:33 average per mile pace, 387 calories, 89 bpm)
2022-07-19
WOD “Fran” 21 – 15 – 9 Thrusters (95) Pull-ups Time: 12:45 (Rx for Fran portion) *5 min rest then 1000m row Time: 21:54
2022-07-18
2.1 mile walk Time: 39:39 (18:48 average per mile pace, 245 calories, 86 bpm)
2022-07-17
4.21 mile walk with Kat Time: 1:12:07 (17:07 average per mile pace, 649 calories, 102 bpm)
2022-07-16
Rest
2022-07-15
WOD 10-9-8-7-6-5-4-3-2-1 SDHP (95/65) front squats 100m run between rounds Time: 21:30 Rx
2022-07-14
Rest
2022-07-13
WOD “Dirty Diane” 21-15-9 Deadlifts (225/155) Hand stand push-ups 60 double unders after each round Time: 17:48 (225, regular push-ups, hspu on final 2 reps)
2022-07-12
3.0 mile walk Time: 52:10 (17:23 average per mile pace, 388 calories, 94 bpm)