abs

Strength 3 x 12 reverse fly alt front raise tri extension hammer to reg curl alt row alt strict press mixed weights from 15# – 25# db WOD 15 min AMRAP 10 deadlifts (155#) 50ft farmer carry (44# kb each arm) 15 ab mat sit-ups 5 over the bar burpees …

Warm up Wash and vacuum car Strength Dry car and put stuff away WOD Tabata K2E / GHD push-ups kb swings / db push press (25#) squats Total: alternate K2E and GHD: 6, 8, 6, 8, 6, 8, 6, 4 | push-ups: 8, 8, 8, 8, 7, 7, 7, 7 …

WOD “Deck of Cards” w/ Kat ♦️– squats ♠️ – box jumps (24/20) ♥️ – push-ups ♣️ – kb swings (44/35) J – 10 atomic sit-ups / GHD Q – 10 plank K2E per side K – 10 side bends per side (44/35) A – 25 double unders Time: 28:40 …

WOD 10 – 1 push-ups GHD / K2E cal echo bike Time: 14:35 (even K2E, odd GHD)

Strength 3 sets 10 reps each seated db press (25) bicep curls (20) tricep kickbacks (20) reverse flys (20) WOD 5 rounds 10 push press 15 sit-ups 20 double unders Time: 8:04 (35#, DU)

Washed cars and motorcycle Time: 1:50:05 (708 calories) WOD 12 min AMRAP w/ Partner (Kat) 10 db thrusters (40/25) 10 box jumps / step ups (24″/20″) 10 abmat sit-ups 4 burpees *1 partner works while the other rests. Spit reps in half. Total: 7 rounds + sit-ups (finished burpees after …

Strength 4 x 4 front squats @ 80% (135#) WOD 5 rounds 200m run 12 t2b 9 thrusters (95/65) *rest 1:1 each round Time: 25:36 (~1:30 rest between rounds) (2:47, 7:26, 13:10, 19:16, 25:36)

Strength find 1 rep max deadlift then 3 x 5 deadlift @ 75% Max: 325# (225, 295, 325, 335 nearly but failed) WOD 4 rounds 100m run 10 alt step-ups (20) 10 atomic sit-ups (25/20) 10 kb swings (53/35) Time: 15:53

WOD #1 5 rounds 10 deadlifts (155# then 175# / 105#) 10 GHD 10 kb swings (44#) 100m run Time: 14:58 (155# first round then 175# 2-5) WOD #2 5 rounds (10 min cap) 4 pull-ups 6 push-ups 8 air squats 100m run Time: 7:57