Warm-up .7 mile echo bike 2 rounds 10 incline push-ups 10 pull aparts 10 lunges Strength 4 x 10 DB Bench Press 4 x 10 barbell row Conditioning / WOD 12 min EMOM 1: 10 push-ups 2: 12 alternating db snatches (35#) 3: 16 Russian twists per side (20#) Total: …
Motorcycle ride Distance: 206 miles Time: 5:30:00
Rest
Warm-up 1.2 mile walk wearing 20# weight vest w/ Kat Time: 22:21 (18:35 average pace per mile, 167 calories, 95 bpm) WOD 5 rounds 5 hang power cleans (105#) 10 box step ups 15 double unders Time: 6:27
4.29 mile walk Time: 1:16:38 (17:50 average pace per mile, 612 calories, 101 bpm)
WOD 3 rounds 400m run 15 air squats 10 burpees 20 kb swings (44#) 2 min rest between rounds Time: 18:46
Warm-up 2 rounds 100m run 10 squats 10 db presses 25# db each arm Conditioning WOD 12 min AMRAP 10 wall balls 10 db alt snatch 10 sit-ups Total: 8 rounds + 4 wall balls
4.13 mile walk w/ Kat Time: 1:08:39 (16:36 average pace per mile, 562 calories, 95 bpm)
Motorcycle ride Distance: 73 miles Time: 2:05:00 2.18 mile walk with 20# weight vest Time: 38:31 (17:38 average pace per mile, 288 calories, 108 bpm)
Rest