WOD – Strength 3 rounds x 10 reps see saw press (20#) in + out bicep curls (15#) 16 rep crossbody crunch tricep kick backs arnold press 10 GHD 16 knee ups hammer curls overhead tricep extensions 16 db obliques 16 overhead march 20 push-ups 100m farmer carry (35#) Time: …
Rest
5.78 mile walk w/ Kat Time: 1:39:53 (17:16 average pace per mile, 797 calories, 94 bpm)
WOD 12 min AMRAP 12 deadlifts (115#) 10 box jumps / step ups 8 push-ups Total: 7 rounds + 4 deadlifts (88 deadlifts, 70 box jumps, 56 push-ups)
3.0 mile walk w/ Kat Time: 52:46 (17:34 average pace per mile, 386 calories, 90 bpm)
WOD (from Crossfit main site 2026-04-06) 800m run 60 deadlifts (135/95) 60 pull-ups 800m run Time: 20:49 (135#) Divided into 10 rounds (8 x 200m run and 10 x 6 pull-ups and deadlifts)
4.44 mile walk w/ Kat Time: 1:17:30 (17:27 average pace per mile, 568 calories, 89 bpm)
Strength 16 reps x 3 rounds db bent over pull narrow grip 30# each arm back flys (12# db) alt gorilla row WOD 8 rounds 18 kb swings 9/6 cal echo bike 1 min rest Time: 17:51 (44# kb, 9 cal echo bike)
Motorcycle ride Distance: 149 miles Time: 4:15:00
2.18 mile walk w/ Kat Time: 46:16 (21:10 average pace per mile, 286 calories, 83 bpm)