Warm-up 2 rounds 500m row 25 push-ups Crossfit Total 1 rep max Back Squat 1 rep max Shoulder press 1 rep max Deadlift *3 lifts per movement Total: 335 dl, 225 bs, 125 sp = 685 *previously 2014-04-21 where I have pr. WOD “Annie” w/ some variation 50 – 40 …
Rest
4.0 mile walk w/ 50 push-ups along the way w/ Kat Time: 1:10:06 (17:31 average pace per mile, 547 calories, 96 bpm) Bonus: additional 50 push-ups after walk for a total of 100.
WOD 12 movements / 31 reps each 31 db bench press (35/25) 31 air squats 31 db skull crushers (30/25) 31 sit-ups 31 db bent over row (per arm) (35/25) 31 box jumps (24/20) 31 db push press (30/20) 31 lunges (per leg) 31 db side bends (per side) (35/25) …
2.14 mile walk w/ Kat w/ 20# weight vest Time: 37:49 (17:37 average pace per mile, 300 calories, 95 bpm)
WOD 5 min AMRAP 5 push-ups 10 air squats 1 min rest 5 min AMRAP 5 kb swings (1.25 pd) 10 k2e 1 min rest 5 min AMRAP 5 wall balls 50m farmer carry (30# db each arm) Total: 1) 9 rounds + 3 air squats, 2) 5 rounds + …
Motorcycle ride Distance: 85 miles Duration: 2:09:00
WOD 5 rounds 5 deadlifts (185#) 10 push-ups 20 sit-ups 30 double unders Time: 12:31
2.3 mile walk
3.28 mile walk w/ Kat Time: 55:53 (17:00 average pace per mile, 428 calories, 93 bpm)