December 2023

2023-12-11

4.0 mile walk Time: 1:09:52 (17:27 average pace per mile, 499 calories, 94 bpm)

2023-12-10

Yard work Time: 1:16:31 WOD “Fran” 21 – 15 – 9 Thrusters (95) Pull-ups Time: 9:14 (80#)

2023-12-09

Rest Motorcycling with Adam Time: 6:15:00

2023-12-08

3.2 mile walk w/ Kat Time: 56:37 (17:39 average pace per mile, 427 calories, 96 bpm)

2023-12-07

Skill work 1000m row WOD 5Rds5 cal bike10 Push-ups15 WB (20/14)20 DB Snatch (10 per arm)25 Sit-ups30 DU Time: 29:41 (20# wall ball, 35# db on 4 rounds and 30# db on middle round)

2023-12-06

2.33 mile walk Time: 42:19 (18:07 average pace per mile, 293 calories, 88 bpm)

2023-12-05

skill work 5 x 500m row 1:30 rest between rounds WOD 6 rounds 10 deadlifts (205/135) 15 burpees 20 kb swings (53/35) Time: 27:20 (165# deadlifts, 70 burpees and 20 push-ups, 1.25 pd kb swings)

WOD w/ Kat 200m run 21-15-9 wall balls (20/14) hang clean & jerks (95/65) 1 min rest 21-15-9 sumo deadlifts (95/65) burpees / box jumps (John box jump / Kat burpees) 1 min rest 30-20-10 calorie row ball slam (20#) double unders 200m run Time: 42:52

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