WOD Conditioning: Every Minute on the Minute for 24 Mins Min 1: 3 Snatch (Full @70% above) / 5 goblet squats Min 2: 10 push-ups Min 3: 30 DU’s / 5 cal echo bike Total: 24 min 8 rounds of each movement (split snatch (45#) and goblet squats (44#) and …
Motorcycle riding with Adam Distance: 245 miles Time: 5:48:00
1.78 mile walk w/ Kat to the ranch farmer’s market Time: 41:28 (22:51 average pace per mile, 172 calories, 91 bpm) Bowling with the family Time: 1:10:34
Rest
WOD Conditioning: 21-15-9 Deadlifts Box Hop Overs (24”,20”) RX(225/155) Time: 11:14 Rx
3.38 mile walk Time: 59:35 (17:36 average pace per mile, 443 calories, 93 bpm)
WOD For Time: 40 Cal Row 30 GHD Sit-ups 20 OH Squats 30 Cal Row 30 GHD Sit-ups 20 OH Squats 20 Cal Row 30 GHD Sit-ups 20 OH Squats Time: 16:32 (45# bar, 30 regular sit-ups on second round)
3.08 mile walk Time: 54:54 (17:48 average pace per mile, 428 calories, 105 bpm)
WOD “Deck of Cards” w/ Kat ♦️– sit-ups x3 ♠️ – push-ups ♥️ – obliques (per side) (53#/35#) ♣️ – air squats J – 10 Arnold press (20#/15#) Q – 10 front raises (10#/5#) K – 10 reverse flys (15#/12#) A – 10 lunges per leg Time: 30:25
Rest