2.0 mile walk w/ Kat Time: 33:43 (16:50 average pace per mile, 265 calories, 97 bpm) WOD 3 rounds 30 seconds of work / 10 seconds of rest Goblet squats (35/20) Chest press (20# db) KB swings Romania Deadlift RDL Single arm row (L) Single arm row (R) Total each …
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Weightlifting / Strength DB Bicep Curls 12 x 20# 12 x 25# 12 x 25# 12 x 25# DB delta and flys 12 x 12# 12 x 12# 12 x 12# 12 x 12# Bench press 10 x 95# 10 x 145# 8 x 165# 10 x 145# Time: 1:00:00
2.5 mile walk Time: 48:27 (19:21 average pace per mile, 323 calories, 88 bpm)
WOD 20 min AMRAP 10 front squat (135/95) 15 GHD sit-ups 200m run Total: 6 rounds (105# front and back squats)
4.0 mile walk w/ Kat Time: 1:04:15 (16:02 average pace per mile, 539 calories, 96 bpm)
WOD 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 hang power cleans (155/105) 10 hand release push-ups each round 10 kb swings each round (70/35) Time: 24:55 (115, 53)
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