September 2024

2024-09-20

WOD 20 MIN AMRAP 10 Renegade rows (5 per arm) (25#/20#) 10 kb swings (53#) 10 pull-ups 10 push-ups 10 bicep curls (ea. arm) (25/20) 10 OH tricep extension (35#) Total: 4 rounds + 2 pull-ups (completed 5th round after time expired)

2024-09-19

WOD Conditioning: 3 rounds 10 Dips. Matador, Bench, Rings, assisted. 12 Wide push ups (feet elevated for a challenge) 30 Air Squats 20 Alternating Reverse lunges 400m run Time: 17:59 (black band ring dips)

2024-09-18

2.39 mile walkTime: 45:53 (19:09 average pace per mile, 314 calories, 86 bpm)

2024-09-17

3.41 mile walk w/ Kat Time: 1:03:04 (18:29 average pace per mile, 433 calories, 85 bpm)

2024-09-16

WOD 4 rounds 500m row 20 kb swings 10 pull-ups 10 push-ups 10 v-ups / ghd Time: 27:07 (1.5 pd)

2024-09-15

Motorcycle ride Distance: 66 miles Time: 2:03:00

2024-09-14

Clean up back patio Time: 58:00

2024-09-13

Weightlifting / Strength tea pots (obliques) 5 sets of 10 x 53# kb push-ups 5 sets of 15 curls 5 sets of 10 x 25# strict db press 5 sets of 10 x 25# Time: 41:20

2024-09-12

3.13 mile walk and run Time: 45:18 (14:28 average pace per mile, 460 calories, 120 bpm)

2024-09-11

Strength Bench Press 5 sets of 6 reps 135, 155, 165, 170, 155 WOD 10 min AMRAP 30 air squats 15 push-ups 20 v-ups / GHD Total: 3 rounds + 15 push-ups (alternated GHD and hanging k2e, completed 4th round after time expired)