1.81 mile walk w/ Kat Time: 31:29 (17:20 average pace per mile, 238 calories, 95 bpm) WOD 10 EMOM 1 deadlift 1 cluster (clean & thruster) 1 back squat thruster Total: 75# first 5 rounds, 85#, 90#, 95#, 105#, 110# 10 min AMRAP 10 alt db snatch (5 per arm) …
Rest
WOD Conditioning: 8 Rounds 8 Deadlifts 8 push-ups 10 goblet squats RX(185/245) (26/35) Time: 19:10 (175#, 35#) completed 2 more rounds than what was posted.
4.63 mile walk w/ Kat Time: 1:18:17 (16:54 average pace per mile, 622 calories, 100 bpm)
WOD 10 – 1 Deadlifts (185#) Bench press (115# and 135#) GHD sit-ups Cal echo bike Time: 26:31 (115# first two rounds then 135# all remaining rounds)
3.54 mile walk w/ Kat Time: 1:00:06 (16:58 average pace per mile, 458 calories, 98 bpm)
Rest – Christmas Day
WOD 12 days of Christmas 1 100m run 2 thrusters (75#) 3 push press (75#) 4 GHD sit-ups 5 box jumps (24″) 6 kb swings (44#) 7 push-ups 8 goblet squats (44#) 9 hip extensions 10 deadlifts (165#) 11 pull-ups 12 calorie echo bike Time: 46:54
Rest
WOD “Deck of Cards” w/ Kat ♦️– box jumps (20″) ♠️ – kb swings (44/35) ♥️ – GHD sit-ups ♣️ – push-ups J – 5 over shoulder D ball cleans (70#) Q – 100m run K – 10 obliques (per side) (44/35) A – 10 wall balls (20/14) Time: 32:24 …