2025-12-01

WOD “Birthday Workout” 1 + 2 rounds (3 total) 1 100m run 9 back squats (135#) 7 box jumps (24″) 2 push presses (135#) 5 atomic sit-ups (25#) 3 strict pull-up 12 cal echo bike Time: 16:00 (first round 15# plate atomic sit-ups)

2025-11-29

WOD 5 rounds w/ partner (switch after 10 reps) 100m each run together 20 wall balls 20 kb swings (1.25 pd) 20 sit-ups 20 lunges 20 push-ups 20 hang power cleans (75#) 20 squats Time: 23:31 (Repeat from 2024-04-07)

2025-11-25

Strength 3 x 12 reverse fly alt front raise tri extension hammer to reg curl alt row alt strict press mixed weights from 15# – 25# db WOD 15 min AMRAP 10 deadlifts (155#) 50ft farmer carry (44# kb each arm) 15 ab mat sit-ups 5 over the bar burpees …