2023-09-20
WOD Conditioning: AMRAP 15 minutes 12 KB Swings 12 Push Jerks 12 Box Jumps 12 Cal Echo Bike RX(135/95) Total: 4 rounds (44#, 75#, 24″)
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September 2023
2023-09-19
3.29 mile walk Time: 59:41 (18:07 average per mile pace, 420 calories, 88 bpm)
2023-09-18
WOD Conditioning: For Time: EMOM for 15 MIns 8 Burpees 8 T2B 8 Dball Slams (40/20) Total: 8 rounds (completed as an AMRAP, push-ups and sit-ups on 4 rounds, 20#)
2023-09-17
Rest
2023-09-16
washed cars and gardening Time: 3:30:00
2023-09-15
WOD 12 minute AMRAP 9 kb deadlifts (1.25 pd / 44#) 100m farmer carry 10 cal echo bike Total: 4 rounds + 9 kb deadlifts
2023-09-14
Rest
2023-09-13
WOD Conditioning: For Time: 21 Hang Power Cleans (95/65) 21 Plate Burpees 15 Hang Power Cleans (115/75) 15 Plate Burpees 9 Hang Power Cleans (135/95) 9 Plate Burpees 6 Hang Power Cleans (155/105) 6 Plate Burpees Time: 13:19 (85, 105, 125, 145)
2023-09-12
2.63 mile walk Time: 49:09 (18:40 average per mile pace, 322 calories, 97 bpm)
2023-09-11
WOD 7 Rounds 10 pull-ups sit-ups 10 push-ups 10 DB thrusters 100 M Run Time: 18:10 (half 25#, half 20#)