April 2024

2024-04-10

Conditioning: 18 Min AMR 15 Ring Dips 15 Power Cleans 20 Wall Balls 30 DU’s RX(95/65) Total: 4 rounds (15 blue band tricep pull downs, 85# power cleans, 5 cal echo bike each round instead of double unders)

2024-04-09

3.36 mile walk w/ Kat Time: 57:52 (17:11 average pace per mile, 452 calories, 100 bpm)

2024-04-08

Motorcycle ride 250 miles Time: 5:40:00 Cleaned motorcycle Time: 40:00

2024-04-07

WOD w/ Kat 25 min AMRAP (switch partner every 10 reps) 200m run (100m each) 20 wall balls 20 kb swings (1.25 pd) 20 sit-ups 20 lunges 20 push-ups 20 hang power cleans (75#) 20 squats Total: 5 rounds (11 seconds remaining)

2024-04-06

3.61 mile walk w/ Kat Time: 1:07:38 (18:42 average pace per mile, 480 calories, 98 bpm)

2024-04-05

Rest

2024-04-04

WOD Conditioning: 800 M Run 20 deadlifts 135# 20 DBalls 20 Box Jumps 600 M Run 15 deadlifts 15 DBalls 20 Box Jumps 400 M Run 12 deadlifts 12 DBalls 20 Box Jumps 200 M Run 9 deadlifts 9 DBalls 20 Box Jumps Time CAP 30 Mins Time: 30:12

2024-04-03

Rest

2024-04-02

5.0 mile walk with run sprints mixed in Time: 1:15:00 (14:59 average pace per mile, 762 calories, 136 bpm)

2024-04-01

WOD 12 min AMRAP 15 push-ups 20 kb lunges (10 per arm) 15 k2e Total: 3 rounds + 20 lunges (35# kb, completed 4th round after time expired)