WOD Conditioning: 8 min AMRAP 10 Power Snatch 75/55 15/12 Calories on the Rower -2 minute rest- 8 min AMRAP 10 Power Snatch 75/55 15/12 Calories on the Rower Total: 6 rounds + 5 power snatches (completed 7th round after time expired) (75#)
WOD “Helen” 3 rds: 400m run 21 kb swings (1.5/1) 12 pull-ups Time: 16:30 Rx
Rest 1 mile walk to the farmer’s market
3.06 mile walk w/ Kat Time: 55:22 (18:06 average pace per mile, 388 calories, 95 bpm)
WOD Not Really “Nancy” light 400m run 15 overhead squats (95/65) Time: 14:43 (200m run, 75# first round, 95# rounds 2-5 back squats) 40 bicep curls 40 push-ups
2.67 mile walk Time: 49:07 (18:22 average pace per mile, 338 calories, 95 bpm)
WOD Conditioning: 6 rounds (for max reps) 1 min Calorie Row 1 min Hand Stand Push Press Total: 96 calories, 76 push press (cal row: 18, 18, 16, 14, 14, 16 and 85# push press: 12, 12, 13 and 75# push press: 12, 14, 14)
2.37 mile walk Time: 45:35 (19:11 average pace per mile, 295 calories, 94 bpm)
Washed cars and cleaned up back patio Time: 2:30:00
WOD 24 minutes of “Dice” w/ Kat 1 – box jumps 2 – push-ups 3 – kb swings (44#) 4 – wall balls 5 – sit-ups (1-3 = 15, 4-6 = 20) 6 – obliques (1-3 = 5 per side, 4-6 = 10 per side) Total: 12, 30, 31, 34, …