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June 2024

2024-06-20

Skill E2MOM 12 min 5 reps strict press Weight: 45#, 65#, 75#, 80#, 85#, 95# WOD 21 – 15 – 9 squat cleans (115#) 42 – 30 – 18 sit-ups Time: 15:52 (115#)

2024-06-17

2.0 mile walk w/ Kat Time: 35:36 (17:46 average pace per mile, 236 calories, 89 bpm) WOD 10 min AMRAP 2, 4, 6, 8… increase by 2 reps each round db hang cleans (35#) burpee box jumps Total: 10 rounds + 12 hang cleans (completed 12th round after time expired) …

2024-06-16

WOD “Deck of Cards” w/ Kat ♦️– wall balls ♠️ – push-ups ♥️ – 2x sit-ups ♣️ – thrusters (65/45) J – 10 box jumps Q – 10 obliques (per side) (44#) K – 10 kb swings (44#) A – 100m run Time: 35:47

2024-06-13

Warm up 1k walk / run Time: 10:22 WOD Conditioning 5 rounds 50 double unders 10 back squats (125/65#) 20 sit-ups Time: 18:33 rx + (fixed jump rope between rounds 2 and 3)

2024-06-11

WOD Conditioning- For time: 400m run then 10-9-8-7…1 Deadlift RX 220/155# (shouldn’t be more than 60% of known 1RM, 10 unbroken should be doable) Box Jumps 24/20” Then 400m run Time: 20:43 (185#, 24”)