abs

Strength Bench Press 5 sets of 6 reps 135, 155, 165, 170, 155 WOD 10 min AMRAP 30 air squats 15 push-ups 20 v-ups / GHD Total: 3 rounds + 15 push-ups (alternated GHD and hanging k2e, completed 4th round after time expired)

Weightlifting / Strength curls 5 sets 5 x 30# each arm banded hip thrust 3 sets 10 x 30# (first 10 with no weight) bench press 6 x 95# 6 x 125# 6 x 145# 6 x 155# 6x 160# Time: 54:32 WOD 20 squats 10 push-ups 10 GHD 30 …

Motorcycle ride Time: 1:41:00 WOD 12 minute AMRAP 10 back squats (115/85) 8 sit-ups 6 push-ups 4 shoulder to overhead 2 burpees Total: 5 rounds Rx

2.2 mile walk w/ Kat Time: 39:26 (17:54 average pace per mile, 275 calories, 92 bpm) Washed 2 cars WOD “Annie” w/ deadlifts 50 – 40 – 30 – 20 – 10 double unders sit-ups 6 deadlifts between each round (185#, 30 total) Time: 13:58

WOD 5 rounds 10 deadlifts 10 obliques (5 per side) 10 k2e 10 push-ups 10 box jumps 100m run Time: 24:55 (185# deadlift, 35# db on first round then 53# kb remaining 4 rounds)

WOD 25 min AMRAP w/ Kat 400m run buy-in 10 wall balls 10 kb swings (53/35) 10 sit-ups 10 lunges 10 pull-ups / push-ups (5/5) 10 hang power cleans (75/55) 10 air squats Total: 9 rounds +5 lunges (Completed 10th round after time expired)

WOD Conditioning: 10 min AMRAP 1,1,1,2,2,2,3,3… Toes to Bar Box Jump DB Snatch 45/25# Total: 7 rounds + 4 db snatches 35# (completed 8th round after time expired)