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WOD “Deck of Cards” w/ Kat ♦️– push-ups ♠️ – v-ups / hanging knee raise ♥️ – air squats ♣️ – box jumps (24/20) J – 10 hang cleans (85/55) Q – 10 push press K – 10 bent over rows A – 10 deadlifts Time: 30:58

Warm-up 1 mile walk w/ Kat WOD 5 rounds 50m left arm fr carry 50m right arm fr carry 8 renegade rows (4/4) 30 second wall sit 1 min rest Time: 15:18 (53/30)

WOD – Strength 3 rounds x 10 reps see saw press (20#) in + out bicep curls (15#) 16 rep crossbody crunch tricep kick backs arnold press 10 GHD 16 knee ups hammer curls overhead tricep extensions 16 db obliques 16 overhead march 20 push-ups 100m farmer carry (35#) Time: …

WOD “The Longest Mile” 4 Rounds for Time 10 Burpees | Box Jumps | Pop Downs | Jumping Jacks 100 meter Run 10 Air Squats | Wall Balls | Lunges | kb deadlift (44/35) 100 meter Run 10 Push-Ups | Pull-ups | kb swings | kb row per arm 100 …

Strength 5 sets 10 GHD 5 strict press 1 set 75#, 4 sets 85# WOD 5 x 3 min AMRAP 5 thrusters (75#) 5 pull-ups 10 double unders Total: 11 rounds

WOD 100m farmer carry (35# db each arm) 5 deadlifts (225#) 10 GHD sit-ups 12 push-ups Time: 18:32

2.45 mile walk w/ Kat Time: 43:50 (17:53 average pace per mile, 301 calories, 88 bpm) Strength Bench Press 5 x 95 5 x 145 5 x 165 5 x 165 5 x 145 15 x 95 WOD 10 rounds 1 devils press 3 push press 5 fron squats 7 …

Warm-up 1 mile echo bike stretching Strength 4 rounds 6 shoulder press (65#) 10 bent over row WOD 5 rounds 10 push press (95#) 15 sit-ups 20 double unders Time: 11:29

WOD 5 x 5 min AMRAP with 1 min rest between rounds complete alternating rounds with partner 1 – 3 pull-ups, 5 wall balls (20/14) 2 – 3 push-ups, 5 GHD sit-ups 3 – 5 kbs (53/35), 10 double-unders 4 – 3 box jumps, 5 hang cleans (75/55) 5 – …

Warm-up 10 cal echo bike Stretches Strength 5 x 5 bench press 30 second plank between rounds 115, 135, 155, 155, 165 WOD 16 min EMOM 1 – 12 kb swings (44# and 53# on last round) 2 – 10 goblet squats (44#) 3 – 12 push press (75# and …