August 2024

2024-08-21

Warm up 1k row Time: 4:01 WOD Conditioning: 15-10-5 Power Clean & Jerk 95/65 Kettlebell Swings 53/35# Time: 8:28 rx+ (115#)

3.51 mile walk w/ Kat Time: 1:03:32 (18:03 average pace per mile, 455 calories, 96 bpm)

WOD 4 rounds 15 deadlifts (increasing weight each round: 135, 165, 195, 225) 15 box jumps Time: 14:19 Rx

Rest

Motorcycle ride Time: 1:41:00 WOD 12 minute AMRAP 10 back squats (115/85) 8 sit-ups 6 push-ups 4 shoulder to overhead 2 burpees Total: 5 rounds Rx

5.15 mile walk w/ Kat Time: 1:28:28 (17:09 average pace per mile, 717 calories, 100 bpm)

Rest

WOD 5 rounds 12 deadlifts 9 hang power cleans 6 shoulder to overhead Time: 10:07 (95#)

2.71 mile walk w/ Owen and Ethan Time: 54:29 (20:05 average pace per mile, 335 calories, 85 bpm)

WOD 5k row and 1k run 5 rounds 1000m row 200m run Time: 32:05 (4:02, 4:16, 4:15, 4:24, 4:18)