2025-07-31
Strength 3 x 12 deadlifts (155#) 3 x 10 db rows (35#) 3 x 8 side bends (35#) WOD 5 rounds 100m farmer carry (1.25pd 44#) 100m run 10 squats 10 GHD sit-ups Time: 16:41
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July 2025
2025-07-30
Warm-up 2 min echo bike 10 kang squats 10 perfect stretch pvc stretch 5 walkout push-ups Strength 4 x 10 incline bench (40# db) 4 x 10 front raises (10# db) 4 x 10 db push-ups WOD 15min EMOM 1. KB swings + 3 burpees 2. sit-ups 3. lunges Total: …
2025-07-29
2.3 mile walk w/ 20# weight vest Time: 43:32 (18:54 average pace per mile, 293 calories, 97 bpm)
2025-07-28
3.31 mile walk w/ Kat Time: 56:29 (17:03 average pace per mile, 438 calories, 95 bpm)
2025-07-27
WOD “Deck of Cards” w/ Kat ♦️– db snatch (per arm 35/25) ♠️ – kb single leg RDL (44/35) ♥️ – push-ups ♣️ – kb thrusters (44/35) J – 25 sit-ups Q – 20 sledge hammer hits K – 10 side bends per side (35) A – 4 jump through …
2025-07-26
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2025-07-25
WOD 14 minute AMRAP 8 thrusters (75#) 10 push-ups 12 kb swings (1.25pd) 200m row Total: 5 rounds
2025-07-24
2.44 mile walk w/ Kat Time: 45:04 (18:26 average pace per mile, 302 calories, 92 bpm)
2025-07-23
Strength 3 rounds bench press x6 skull crushers x12 (30#) lunges x10 ea. leg kb complex x8 Total: Bench Press 125, 165, 175 WOD 5 rounds 3 pull-ups 15 squats 100m run 10 kb swings (1.5pd) 15 sit-ups 100m run Time: 20:51
2025-07-22
2.77 mile walk w/ 20# weight vest Time: 51:41 (18:38 average pace per mile, 357 calories, 94 bpm)