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arms

2025-08-04

Warm-up 500m row 10 pass throughs 10 good mornings 10 rotations 10 banded pull aparts 10 down and up dog 10 cossack squats Strength 10 – 8 – 6 – 3 – 6 – 8 – 10 built then decrease weight (95, 115, 135, 165) bench press WOD 21 – …

2025-07-31

Strength 3 x 12 deadlifts (155#) 3 x 10 db rows (35#) 3 x 8 side bends (35#) WOD 5 rounds 100m farmer carry (1.25pd 44#) 100m run 10 squats 10 GHD sit-ups Time: 16:41

2025-07-30

Warm-up 2 min echo bike 10 kang squats 10 perfect stretch pvc stretch 5 walkout push-ups Strength 4 x 10 incline bench (40# db) 4 x 10 front raises (10# db) 4 x 10 db push-ups WOD 15min EMOM 1. KB swings + 3 burpees 2. sit-ups 3. lunges Total: …

2025-07-27

WOD “Deck of Cards” w/ Kat ♦️– db snatch (per arm 35/25) ♠️ – kb single leg RDL (44/35) ♥️ – push-ups ♣️ – kb thrusters (44/35) J – 25 sit-ups Q – 20 sledge hammer hits K – 10 side bends per side (35) A – 4 jump through …

2025-07-23

Strength 3 rounds bench press x6 skull crushers x12 (30#) lunges x10 ea. leg kb complex x8 Total: Bench Press 125, 165, 175 WOD 5 rounds 3 pull-ups 15 squats 100m run 10 kb swings (1.5pd) 15 sit-ups 100m run Time: 20:51

2025-07-21

2.2 mile walk Time: 38:04 (17:15 average pace per mile, 268 calories, 89 bpm) WOD Every 2 min x 6 5 hang power cleans (125#) 5 push jerks (125#) 8 step ups (24″) *rest with remaining time Total: 30 hang power cleans, 30 push jerks, 48 step ups

2025-07-15

1.81 mile walk Time: 35:47 (19:44 average pace per mile, 235 calories, 79 bpm) WOD Tabata 1: kettle bell swings (1-8) 2: squats (9-16) 3: burpees (17-24) 4: jump rope (25-32) Totals: 1: ~9 each round = 72 2: 10 each round = 80 3: 5 each round = 50 …

2025-07-10

Warm-up .7 mile echo bike WOD 3 rounds 10 deadlifts (185#) 12 db thrusters (30#) 14 step ups (24”) Time: 10:00