Skill-work: Every Minute On the MInute for 10 Minutes 1 Full Clean + 1 Hang Clean + 1 Thruster (75#) WOD Conditioning: For Time 2 Rounds 1000 M Row 40 Pistol Squats 20 HP Cleans RX (165/115) Mod Pistol Squats to Weighted Bulgarian Split Lunge Time: 18:45 (95#, half goblet …
4.02 mile walk w/ Kat Time: 1:05:49 (16:22 average pace per mile, 734 calories, 97 bpm)
WOD w/ Kat 8 min AMRAP 7 ball slams (20#) 25 double unders 1 min rest 8 min AMRAP 6 kb swings (1.25 pd) 5 cal on echo bike / 50m sprint 1 min rest 8 min AMRAP 5 burpees / push-ups 100m row Total: K: 7 rounds J: 6 …
2.3 mile walk Time: 40:24 (17:31 average pace per mile, 306 calories, 98 bpm)
Rest
WOD Weightlifting / strength: Front Squat 5 x 135 5 x 145 5 x 145 5 x 145 Back Squat 10 x 145 8 x 155 6 x 160 4 x 165 Shoulder Press 5 x 65 5 x 70 5 x 75 5 x 75 Bench Press 10 x …
Skill-work: Body Building Accessory Work 3 Rounds 10 strict Press 10 BTN Strict Press 10 Front Raise 10 UpRight Rows Then 2 Rounds Burnout Bicep Curls with 3 sec Negative Burnout Tricep Kickbacks Same weight 75# first round, 65# 2-3 rounds ,45# btn press, 10# db front raise and rows. …
2.34 mile walk w/ Kat Time: 40:00 (17:05 average pace per mile, 365 calories, 90 bpm) Bench press 10 x 95# 10 x 125# 10 x 145#
WOD 6 rounds 15 kb swings (1.25 pd) 15 push-ups 15 box jump overs (24″) Time: 19:02
2.13 mile walk w/ Kat Time: 40:10 (18:50 average pace per mile, 386 calories, 79 bpm) Backyard cleanup Time: 59:06