2025-08-31
Rest
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August 2025
2025-08-30
WOD 3 rounds of each circuit Circuit 1 12 db rows (35/25) 12 lunges (30/20) 12 db bench press (40/25) 60 sec side planks Circuit 2 12 db sumo squats (35/20) 12 lateral raises (10/8) 12 shoulder press (30 then 25 / 15) 60 sec side planks Circuit 3 8 …
2025-08-29
4.42 mile walk w/ Kat Time: 1:20:11 (18:06 average pace per mile, 580 calories, 91 bpm)
2025-08-28
Rest
2025-08-27
WOD 14 min AMRAP 10 push-ups 12 kb swings (44#) 14 knees to elbow (k2e) 200m row Total: 5 rounds
2025-08-26
3.7 mile walk w/ 20# weight vest Time: 1:08:37 (18:32 average pace per mile, 491 calories, 97 bpm)
2025-08-25
Warm-up 2 rounds 10 alt lunges 10 db presses 10 kb deadlifts 10 pull aparts 10 squat to extension Strength 4 x 8 single arm thruster per side (25# db) superset with 40ft suitcase carry per side (53# kb) WOD 4 rounds 10 alt db snatch 12 sit-ups 200m run …
2025-08-24
Motorcycle ride Distance: 89 miles Time: 2:52:00 Warm-up .7 echo bike 10 GHD 10 back extensions Weight Lifting Bench press 10 x 115 6 x 165 6 x 165 10 x 145 10 x 115 Front squat 5 x 115 5 x 135 5 x 155 5 x 135 5 …
2025-08-23
Rest
2025-08-22
2.02 mile walk w/ 20# weight vest Time: 34:53 (17:12 average pace per mile, 279 calories, 100 bpm) WOD 5 rounds 5 deadlifts 10 push-ups 15 sit-ups 20 side bends w/ 53# kb 100m run Time: 16:13 (225# deadlift)