2026-04-18

Warm-up 1 mile walk w/ Kat WOD 5 rounds 50m left arm fr carry 50m right arm fr carry 8 renegade rows (4/4) 30 second wall sit 1 min rest Time: 15:18 (53/30)

2026-04-15

WOD Bear complex 5 rounds 7 sets of: power clean front squat push press back squat push press Time: 14:05 (85# barbell) 50 push-ups

2026-04-13

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: …

2026-04-10

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)