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2023-09-24

WOD Random stuff 50 sit-ups 25 push-ups 20 cal echo bike 50 Russian twists (15#) 25 jumping air squats 20 cal echo bike 50 kb swings (1.5pd) 15 Romanian deadlifts (1.25pd each arm) 20 cal echo bike Time: ~35:00

2023-09-18

WOD Conditioning: For Time:  EMOM for 15 MIns  8 Burpees  8 T2B  8 Dball Slams (40/20) Total: 8 rounds (completed as an AMRAP, push-ups and sit-ups on 4 rounds, 20#)

2023-09-05

WOD 5 rounds 200m run 20 GHD sit-ups 20 obliques per side 20 hip thrusters w/ barbell 20 cal echo bike Time: 40:00 (35#, 45#, half sit-ups half GHD)

2023-09-01

WOD Conditioning:  For Time: 21 Deadlifts (225/155) 42 Calorie Row  84 Double-Unders 20 GHD Sit-ups  15 Deadlifts (225/155)  30 Calorie Row 60 Double-Unders 20 GHD Sit-ups  9 Deadlifts (225/155) 18 Calorie Row  36 Double-Unders 20 GHD Sit-ups Time: 29:22 (225#, regular sit-ups on 2 rounds)

2023-08-25

Weightlifting 2 rounds 10 bicep curls each arm 30 sec hang 30 sec plank Then… Bench press 10 x 115 10 x 135 10 x 155 Then… WOD Conditioning: 6 Rounds  12 HR Push-ups  8 DeadLifts (185) 10 T2B Time: 20:30

2023-08-15

Skill-work: Test Max Effort 2K Row For Time  Conditioning: AMRAP 12 Minutes  10 strict shoulder press 15 sit-ups  8 calories echo bike Row Time: 7:59 Total: 4 rounds + 4 strict shoulder press (70#)

2023-08-12

WOD 25 – 20 – 15 – 10 – 5 deadlifts (135/185) 50 – 40 – 30 – 20 – 10 sit-ups Time: 16:26 Rx (repeat 2017-04-25)

2023-08-04

Weightlifting 3 rounds 15 lateral raises (12#) 15 bicep curls (20#) 15 lemon squeezer 3 rounds 15 upright rows (15#) 15 skull crushers (30#) 15 hanging knee raises w/ sides Time: 31:26

2023-07-31

2.18 mile walk w/ Kat Time: 38:38 (17:43 average pace per mile, 374 calories, 90 bpm) Weightlifting 4 sets 10 bench press (115#) 10 GHD sit-ups 10 incline y raises (15#) 10 spider curls (20#) 10 obliques (1.5pd) 10 tricep push down (40#)