2025-12-11
WOD “Helen” 3 rounds 400m run 21 kb swings (53#) 12 pull-ups Time: 16:28 rx
Currently browsing
December 2025
2025-12-10
2.5 mile walk Time: 42:50 (17:07 average pace per mile, 313 calories, 86 bpm)
2025-12-09
Warm-up Stretching 500m row WOD Strength EMOM + Superset EMOM x 10: Deadlift (Every Minute on the Minute) • Odd minutes: 6 Deadlifts @ ~80% of 1RM (225#) • Even minutes: 5 Strict Pull-ups (or Ring Rows if needed) (some kipping pull-ups) Accessory Superset – 3 Rounds (Rest 90s between …
2025-12-08
3.0 mile walk w/ Kat Time: 54:15 (18:04 average pace per mile, 371 calories, 85 bpm)
2025-12-07
WOD 4 rounds 100m farmer carry (44# kb each arm) 10 sit-ups 10 push-ups 10 thrusters (95#) 10 obliques (each side 40#) 10 box jumps (24″) Time: 24:51
2025-12-06
3.0 mile walk w/ Kat Time: 57:01 (19:00 average pace per mile, 384 calories, 90 bpm)
2025-12-05
2.41 mile walk Time: 43:59 (18:11 average pace per mile, 340 calories, 98 bpm) Strength 10 curls (25#) 20 push press (30# db) 30 push-ups 10 GHD
2025-12-04
Rest
2025-12-03
3.66 mile walk w/ Kat Time: 1:06:09 (18:03 average pace per mile, 473 calories, 93 bpm)
2025-12-02
3.29 mile walk / run Time: 51:37 (15:39 average pace per mile, 453 calories, 101 bpm)