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August 2025

2025-08-20

WOD 3 rounds 10 split squat w/ OH press 10 incline chest press 10 side step squat w/ db curl 10 bent over db row to tricep kickback 10 dead bug pull-over w/ db 10 Russian twists w/ db Time: 28:30 (db weight ranged 20# – 35#)

2025-08-18

Strength Back Squat 5 x 5 115, 115, 145, 195, 205 Bench Press 3 x 10 135, 165, 135 WOD 16 min AMRAP “core crusher” 500m row 20 sit-ups 15 burpees over the rower 10 toes to bar / k2e Total: 2 rounds + 20 sit-ups (completed 3 rounds at …

2025-08-17

3.53 mile walk w/ 20# weight vest Time: 1:03:10 (17:52 average pace per mile, 469 calories, 100 bpm)

2025-08-16

WOD 15 min Dice w/ Kat 5 reps for each movement 1 – box jump / step up (24/20) 2 – hang power cleans (95/65) 3 – kb swings (44/35) 4 – lunges per leg 5 – sit-ups (10 weighted or GHD / 5 atomic) 6 – kb side bends …

2025-08-14

Warm-up 1 min echo bike 1 min double unders 2 rounds 10 pass throughs 8 push-up to down dog Strength 5×5 strict press (75#) superset 10 ring rows WOD 21 – 15 – 9 db push press (30#) pull-ups 400m run after each Time: 15:52

2025-08-12

Strength 4 x 6 backsqual 115, 145, 165, 145 WOD 10 min AMRAP 10 wall balls 10 box step-ups w/ 20# db 10 kb swings (53#) Total: 5 rounds + 5 wall balls