abs

2024-12-09

WOD 20 min AMRAP 10 front squat (135/95) 15 GHD sit-ups 200m run Total: 6 rounds (105# front and back squats)

WOD “Fantastic 52” “Deck of Cards” w/ Kat (52 card pickup style) ♦️– box jumps (24″) ♠️ – db shoulder to overhead (30#/20#) ♥️ – push-ups ♣️ – air squats J – 10 kb swings (44#/35#) Q – 25 sit-ups K – 20 obliques “tea pots” (10 per side 30#/20#) …

2024-11-30

Motorcycle Ride with Adam Distance: 239 miles Time: 5:23:00

2024-11-26

3.23 mile walk Time: 53:52 (16:40 average pace per mile, 426 calories, 96 bpm) Pilates Time: 12:00

2024-11-20

Skill-work: 10 X 50 M Sprints Rest 45 secs between Conditioning: As Many Rounds In 16 Mins 5 T2B 10 Box Jumps (24”/20”) 15 KB Swings (53/35) Total: 7 rounds (24”, 53#) rx

2024-11-17

3.4 mile walk w/ Kat Time: 54:59 (16:10 average pace per mile, 451 calories, 96 bpm) Strength Back squats10 x 11510 x 14510 x 155 GHD3 x 10 Planks3 rounds 30 seconds each center, left and right sides 3 rounds ultimate core 30 seconds of each:mountain climbersbird dogsrussian twistsbicycles Curls3 …

2024-11-14

Warm-up 1000m row10 iron cross10 scorpions20 hollow rocks10 pass throughs, circle pass-throughs, good mornings Skill work 3 rounds20 second holdplank, side plank left, side plank right 2 rounds20 second plank jacks20 second side plank dips left and right Weight lifting / Strength sled pull through garage 4×45 = 180#12 db …

2024-11-10

WOD 2 rounds 20 alt db shoulder press (20#)12 overhead tricep extensions (12#)12 bicep curl to front raise (12#)12 alt table plank row (15# and 20#)16 lateral raise to upright row (12#)15 kneeling push-up (hands on db)10 romanian deadlifts (20#)10 Bulgarian split squat per leg (20#) Time: 26:04

2024-11-06

WOD w/ Kat 10 rounds200m row7 push-ups7 ghd sit-ups Time: 21:22

2024-10-27

WOD Filthy Fifty w/ Partner (Kat) 50 reps of each movement: *box jumps (24/20) *jumping pull ups *kettlebell swings (35/26) *walking lunges *knees to elbows *push press (45/35) *hip extensions *wall balls (20/14) *burpees *double unders Time: 18:18