Warm-up 2.0 mile walk w/ Kat Time: 34:43 (17:21 average pace per mile, 244 calories, 85 bpm) Strength 4 x 5 push press (95#) WOD 15 min AMRAP 10 cal echo bike 10 push-ups 8 db step ups on 20″ box Total: 6 rounds + 10 push-ups (25# db each …
Warm-up 5×5 front squats (95/85) between each round: 100m farmer carry (30/25) 10 lateral lunges 20 double unders WOD 6 rounds 250m row / .35m echo bike 12 db thrusters 1 min rest Time: 16:37 (25# db each arm, alt row and bike)
4.15 mile walk w/ Kat Time: 1:13:16 (17:38 average pace per mile, 532 calories, 95 bpm)
2.23 mile walk w/ Kat Time: 38:30 (17:13 average pace per mile, 267 calories, 87 bpm) WOD 50 wall balls (20/14) 40 kb swings (53/35) 30 box jumps (24″/20″) 20 push-ups 10 devil’s press (30/20) Time: 9:18 (broken into 5 sets)
Rest
1 mile walk to famers market and back Time: 18:56 Warm Up 2 sets 10 seated db shoulder press (35) 10 seated db curls (25) 10 db tricep kickbacks ( 20) 10 banded pull-aparts 10 db sumo squats (35) 10 alt reverse lunges WOD 15 min AMRAP 10 alt db …
4.45 mile walk w/ Kat Time: 1:19:17 (17:47 average pace per mile, 582 calories, 95 bpm)
Warm-up Tabata Echo Bike (distance 1.17 mile, 47 cal) Stretch 50 push-ups WOD 5 rounds (3 min per round) 12 cal echo bike 10 push-ups 8 db push press (35#) Total: 60 cal, 50 push-ups, 40 db push press
Rest Walked around Dana Point Total: 1.82 miles
3.29 mile walk w/ Kat Time: 54:51 (16:40 average pace per mile, 419 calories, 95 bpm) 50 push-ups