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arms

2026-03-27

Warm-up 2 min echo bike stretches Strength 5×3 push press 2 x 115 2 x 125 1 x 135 WOD 2000m row every 500m 10 push-ups Time: 11:04 (start and end with push-ups for a total of 50)

2026-03-24

2.0 mile walk w/ Kat Time: 34:56 (17:27 average pace per mile, 243 calories, 85 bpm) WOD 1 – 10 ladder db snatch (30/20) 10 – 1 ladder box jump (24″/20″) Time: 9:33 + 50 push-ups

2026-03-22

2.0 mile walk w/ Kat Time: 34:42 (17:19 average pace per mile, 265 calories, 89 bpm) WOD 10-20 rounds 5 deadlifts (85/55) 4 hang cleans 3 push press 2 front squats 1+ over the bar burpees / push-up increasing 1 rep each round Time: 14:44 10 rounds (1-5 burpee, 6-10 …

2026-03-20

2.45 mile walk w/ Kat Time: 43:50 (17:53 average pace per mile, 301 calories, 88 bpm) Strength Bench Press 5 x 95 5 x 145 5 x 165 5 x 165 5 x 145 15 x 95 WOD 10 rounds 1 devils press 3 push press 5 fron squats 7 …

2026-03-17

Warm-up 10 cal echo bike stretches WOD “Helen” broken up 6 rounds 200m run 11/10 kb swings (53#) 6 pull-ups Time: 14:35 (86 degrees)

2026-03-15

Warm up 2.5 mile walk w/ Kat Time: 42:58 (17:09 average pace per mile, 320 calories, 88 bpm) WOD 5 rounds 20 double unders 16 lunges 12 wall balls (20#) 8 box jumps (24″) 4 devils press (30# db x 2) Time: 16:51

2026-03-13

Warm-up 1 mile echo bike stretching Strength 4 rounds 6 shoulder press (65#) 10 bent over row WOD 5 rounds 10 push press (95#) 15 sit-ups 20 double unders Time: 11:29

2026-03-10

WOD 20 min AMRAP Cindy w/ 200m run 5 pull-ups 10 push-ups 15 air squats 200m run Total: 7 rounds + 15 air squats