Skill work 12 minute EMOM 3 weighted push-ups each minute increasing weight to find maximum. 10#, 15#, 25#, 35#, 40#, 50#, 55#, 60#, 70#, 85#, 90# WOD 16 minute EMOM Devil’s press (15# dumbbells) add one rep every minute Total: 80 (1-10 increased 1 rep each round to 10 reps, …
Swimming laps Time: 17:00
Skill E2MOM 12 min 5 reps strict press Weight: 45#, 65#, 75#, 80#, 85#, 95# WOD 21 – 15 – 9 squat cleans (115#) 42 – 30 – 18 sit-ups Time: 15:52 (115#)
2.0 mile walk w/ Kat Time: 35:36 (17:46 average pace per mile, 236 calories, 89 bpm) WOD 10 min AMRAP 2, 4, 6, 8… increase by 2 reps each round db hang cleans (35#) burpee box jumps Total: 10 rounds + 12 hang cleans (completed 12th round after time expired) …
WOD “Deck of Cards” w/ Kat ♦️– wall balls ♠️ – push-ups ♥️ – 2x sit-ups ♣️ – thrusters (65/45) J – 10 box jumps Q – 10 obliques (per side) (44#) K – 10 kb swings (44#) A – 100m run Time: 35:47
WOD 10 rounds 5 air squats 8 push-ups 10 sit-ups Time: 13:05 (added a 100m run each round for the final 5 rounds)
WOD Conditioning- 16 min AMRAP 2 ring dips 4 pull ups 8 KB Swings 45#/35# Total: 12 rounds + 7 kb swings (black band)
Strength Back Squat 5-5-3-3-1-1 up to 85% 115#, 125#, 135#, 155#, 185# WOD Conditioning 5 rds 10 Thrusters (empty BB) 20 Push Ups 400m run Time: 25:19 Rx
Washed cars and motorcycle Time: 1:52:27 Strength BENCH FRESS CURIS DB PRESS 10 x 115 5 x 30 5×30 10 x 145 5×30 5 x 35 10 x 155 5×30 5 x 35 10 x 145 5 x 30 5×35 10 X 115 TIME: 29:00
WOD Conditioning: For Time 250 M Row 30 Alternating DB Snatch 30 KB Swings 30 GHD Sit-ups 500 M Row 20 Alternating DB Snatch 20 KB Swings 20 GHD Sit-ups 750 M Row 10 Alternating DB Snatch 10 KB Swings 10 GHD Sit Ups Time: 20:46 (35# db, 44# kb)