2025-08-16

WOD 15 min Dice w/ Kat 5 reps for each movement 1 – box jump / step up (24/20) 2 – hang power cleans (95/65) 3 – kb swings (44/35) 4 – lunges per leg 5 – sit-ups (10 weighted or GHD / 5 atomic) 6 – kb side bends …

2025-08-14

Warm-up 1 min echo bike 1 min double unders 2 rounds 10 pass throughs 8 push-up to down dog Strength 5×5 strict press (75#) superset 10 ring rows WOD 21 – 15 – 9 db push press (30#) pull-ups 400m run after each Time: 15:52

2025-08-12

Strength 4 x 6 backsqual 115, 145, 165, 145 WOD 10 min AMRAP 10 wall balls 10 box step-ups w/ 20# db 10 kb swings (53#) Total: 5 rounds + 5 wall balls

2025-08-11

2.52 mile walk w/ 20# weight vest w/ Kat Time: 44:49 (17:46 average pace per mile, 324 calories, 98 bpm)

2025-08-09

Warm-up 2 rounds 10 kbs 5 inchworm w/ push-up 10 glute bridges 10 jump squats 10 pass throughs 10 good mornings 10 scorpions 10 figure 4 Strength RDL 5 x 8 Bent over rows x 10 WOD 12 min AMRAP 8 deadlifts 10 push-ups 12 box jumps or step-ups Total: …