2025-09-25
5.0 mile walk Time: 1:30:06 (18:01 average pace per mile, 645 calories, 96 bpm)
2025-09-24
Warm-up 2 min echo bike 3 rounds 10 pass throughs 10 good mornings 10 knee hugs 10 air squats 10 butt kicks 10 pull aparts WOD Circuit 1 3 rounds 12 goblet squats (40#) 12 bent over rows (35#) 12 shoulder taps each side rest for 60 seconds Circuit 2 …
2025-09-23
3.33 mile walk w/ 20# weight vest Time: 1:02:41 (18:47 average pace per mile, 444 calories, 96 bpm)
2025-09-22
Warm-up 2 rounds 30 sec echo bike 10 air squats 5 inchworms 10 kb deadlifts Strength 4 x 5 (per arm) single arm db snatch (25, 35, 40, 40) super set light full snatch x 5 (pvc and 45# bar) WOD 10 minute AMRAP 5 box jumps 10 push-ups 15 …
2025-09-21
WOD 25min EMOM 1: 5 devil’s press (25/20) 2: 10 front squats (95/55) 3: 15 push-ups 4: 20 reverse lunges 5: 25 sit-ups Time: 27:12 (I went long as I started to lag on the 4th and 5th rounds. 75# front squats and knee push-ups on rounds 4 and 5)
2025-09-20
Rest
2025-09-19
3.14 mile walk w/ Kat Time: 55:46 (17:45 average pace per mile, 388 calories, 88 bpm)
2025-09-18
4.05 mile walk Time: 1:13:50 (18:12 average pace per mile, 553 calories, 97 bpm)
2025-09-17
WOD 5 rounds 5 deadlifts 10 GHD 15 push-ups 20 site bends (10 per side) 100m farmer carry Time: 23:28 (185# deadlift, 40# side bends, 44# kb for 3 rounds of farmer carry and 35# for 2 rounds)
2025-09-16
2.5 mile walk w/ 20# weight vest Time: 47:27 (18:58 average pace per mile, 343 calories, 95 bpm)