2025-11-23

Warm up Wash and vacuum car Strength Dry car and put stuff away WOD Tabata K2E / GHD push-ups kb swings / db push press (25#) squats Total: alternate K2E and GHD: 6, 8, 6, 8, 6, 8, 6, 4 | push-ups: 8, 8, 8, 8, 7, 7, 7, 7 …

2025-11-21

Warm-up 500m row stretching Strength 6x 6 kb row (44/35) 6 kb deadlift 6 kb goblet squats 6 kb overhead march (per leg) 1 min rest Time: 8:39 WOD 10 min EMOM odd: 10 power cleans (95/65) even: 10 box jumps (24/20)

2025-11-15

WOD “Deck of Cards” w/ Kat ♦️– squats ♠️ – box jumps (24/20) ♥️ – push-ups ♣️ – kb swings (44/35) J – 10 atomic sit-ups / GHD Q – 10 plank K2E per side K – 10 side bends per side (44/35) A – 25 double unders Time: 28:40 …