July 2024

2024-07-31

WOD Conditioning: 16 min AMRAP 3 Bar MU 13/10 Cal Row 10 Goblet Squats Total: 8 rounds +2 pull-ups (35#)

2024-07-30

WOD Conditioning: 10 Min Amrap 2,4,6… Double DB Hang Squat Cleans (35/25) Double DB Box Step Overs Total: 12 rounds + 4 db hang squat cleans (30#)

2024-07-29

3.08 mile walk and run Time: 46:03 (14:57 average pace per mile, 454 calories, 117 bpm)

2024-07-28

Warm-up Washed the car WOD 10 rounds for time 4 deadlifts (205#) 6 push-ups 8 wall balls (20#) Time: 14:53

2024-07-27

3.31 mile walk w/ Kat Time: 59:23 (17:55 average pace per mile, 409 calories, 94 bpm)

2024-07-24

2.28 mile walk Time: 42:20 (18:32 average pace per mile, 295 calories, 99 bpm)

WOD Conditioning: 50 Clean and Jerks Every minute on the Minute 5 Bar Facing Burpees RX 125/75 Scale – less burpees and/or lighter weight Time Cap – 14 minutes *should be using around the same weight as the skill for this metcon Time: 10:58 (95#, push-ups)

2024-07-22

WOD Conditioning: 10 min AMRAP 1,1,1,2,2,2,3,3… Toes to Bar Box Jump DB Snatch 45/25# Total: 7 rounds + 4 db snatches 35# (completed 8th round after time expired)

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