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2024-05-11

WOD “Deck of Cards” w/ Kat ♦️– hang cleans (75/55) ♠️ – air squats ♥️ – push-ups ♣️ – db snatches (per arm) (30/25) J – obliques (per side) (35#) Q – 25 sit-ups K – 10 thrusters (75/55) A – 100m run Time: 36:14

2024-05-03

WOD Conditioning 24-16-12-8-4 Front Rack Lunges (total) Push Press GHD Sit-ups Echo Bike Time: 27:55 (75#)

2024-04-29

Strength 30 curls per arm 25# db Back Squats 10 x 165# 8 x 175# 6 x 190# 4 x 205# stretching Time: 34:25 WOD 12 min AMRAP 100m farmer carry (35# db per arm) 10 k2e 10 goblet squats (35# kb) 10 push-ups Total: 4 rounds + partial farmer …

2024-04-15

WOD 15 min AMRAP 3 clean & jerks (95#) 3 k2e 100m run increase by 3 each round Total: 15 + 3 clean & jerks 2.10 mile walk Time: 39:53 (18:59 average pace per mile, 333 calories, 109 bpm)

2024-04-14

WOD “Deck of Cards” w/ Kat ♦️– sit-ups x 2 ♠️ – obliques (per side) (35#) ♥️ – air squats ♣️ – lunges per leg J – 10 kb swings (44/35)) Q – 100m run K – 10 db snatch (35/25) A – 5 burpees Time: 27:52  

2024-04-12

WOD 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 push press (105#) 10 t2b / k2e each round 100m sprint Time: 19:37 (alternated sit-ups every other round)

2024-04-07

WOD w/ Kat 25 min AMRAP (switch partner every 10 reps) 200m run (100m each) 20 wall balls 20 kb swings (1.25 pd) 20 sit-ups 20 lunges 20 push-ups 20 hang power cleans (75#) 20 squats Total: 5 rounds (11 seconds remaining)

2024-04-01

WOD 12 min AMRAP 15 push-ups 20 kb lunges (10 per arm) 15 k2e Total: 3 rounds + 20 lunges (35# kb, completed 4th round after time expired)