Currently browsing tag

arms

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#)

2023-07-24

WOD 5 rounds 3 min AMRAP w/ 1 min rest between rounds 3 deadlifts (225/155) 6 push-ups 9 squats Total: 4 rounds, 3+ rounds, 4 rounds, 3 rounds, 3 rounds Rx

2023-07-20

WOD 5 Rounds Every 3 Minutes 250 M Row 5 Wall Walks 15 KB Swings (53/35) 30 second rest between rounds Time/Total: 17:00 / 5 rounds (modified wall walk using rower and some push-ups)

2023-07-17

Skill-work: 5 X 3 Full Clean & Jerk  Conditioning: AMR 12 Mins:  40 DU’s  10 Hang squat cleans  10 Ring Dips  RX(115,75) Total: 3 rounds + 1 hang squat clean (95#, black band on ring dips, completed 4th round after time expired)

2023-07-14

Skill-work: Every Minute On The Minute For 10 Minutes 3 DeadLifts As Heavy As possible (225#) Conditioning: 21-15-9 Push Press  (135/95) KB Swings (70/53) Goblet squats Time: 13:51 (115# push press, 1.5pd/53# for kb swings and goblet squats)

2023-07-12

Skill-work: Row Intervals  10 Rounds  100 M Row Sprint  Rest 30 secs  Conditioning: AMR 15 Minutes  400 M Run  20 T2B 20 Ball Slams (25/16) 20 GHD Sit-ups Total: 2 rounds + 400m run (substituted t2b with push-ups, split sit-ups 30 t2b and 30 ghd, completed 3rd round after time …

2023-07-10

Skill-work: 5-4-3-2-1 Back Squat Increase Weight Each Set WOD / Conditioning: AMRAP 20 mins 5 burpee into Plate 10 each weighted step ups (25/35) 10 Cal Row Sprint Total: 6 rounds + 3 burpees (20# dumbbells) Skill work: 95, 125, 145, 165, 195