WOD Conditioning: Kalsu: 100 Thrusters for time at the start of every minute 5 burpees RX+: 95/65 & 5 burpees Rx: 75/55 & 5 burpees Scale – pick your weight and/or less burpees each minute *Time Cap 25 minutes Time: 20:00 I completed this workout as an EMOM. 5 push-ups …
1.62 mile walk Time: 31:07 (19:13 average pace per mile, 206 calories, 94 bpm)
3.8 mile walk Time: 1:02:02 (16:19 average pace per mile, 492 calories, 104 bpm)
WOD Conditioning: 8 min AMRAP 10 Power Snatch 75/55 15/12 Calories on the Rower -2 minute rest- 8 min AMRAP 10 Power Snatch 75/55 15/12 Calories on the Rower Total: 6 rounds + 5 power snatches (completed 7th round after time expired) (75#)
WOD “Helen” 3 rds: 400m run 21 kb swings (1.5/1) 12 pull-ups Time: 16:30 Rx
Rest 1 mile walk to the farmer’s market
3.06 mile walk w/ Kat Time: 55:22 (18:06 average pace per mile, 388 calories, 95 bpm)
WOD Not Really “Nancy” light 400m run 15 overhead squats (95/65) Time: 14:43 (200m run, 75# first round, 95# rounds 2-5 back squats) 40 bicep curls 40 push-ups
2.67 mile walk Time: 49:07 (18:22 average pace per mile, 338 calories, 95 bpm)
WOD Conditioning: 6 rounds (for max reps) 1 min Calorie Row 1 min Hand Stand Push Press Total: 96 calories, 76 push press (cal row: 18, 18, 16, 14, 14, 16 and 85# push press: 12, 12, 13 and 75# push press: 12, 14, 14)