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arms

2026-01-18

2.5 mile walk w/ Kat Time: 41:26 (16:33 average pace per mile, 312 calories, 90 bpm) WOD 20 min AMRAP 6 front squats (125#) 10 db bench press(50# db) 8 db bent over rows per arm (40# db) 10 kb Romanian deadlifts (1.5 pd) Total: 5 rounds

2026-01-17

WOD 5 rounds 50m farmer carry (35#) 12 push-ups 10 step-ups w/ db (25#) 8 db thrusters (30#) 6 GHD sit-ups 4 pull-ups 2 OSBD (70#) Time: 21:35

2026-01-13

Warm-up 3 rounds 10 cossack squats 10 scapula pull-ups 10 banded good mornings 10 arm circles 20 second dead hang Strength 5 rounds x 3 reps deadlift (80% of 1 rep max – ~280#) 1 set at 235# 4 sets at 275# WOD 5 rounds x 3 min each 400m …

2026-01-11

WOD “Deck of Cards” w/ Kat ♦️– wall balls (20/14) ♠️ – side bends obliques per side (53/35) ♥️ – push-ups ♣️ – box jumps (24/20) J – 10 shoulder to overhead (75/55) Q – 10 hang power cleans (75/55) K – 10 front / back squats (75/55) Time: 29:46 …

2026-01-09

WOD 20 minutes “Dice” w/ Kat 1 – side bends per side (53#) 2 – K2E / sit-up x 3 3 – box jumps 4 – (1-3) 50m farmer carry (35# db) | (4-6) 50m run 5 – kb swing (53#) 6 – hammer curl per arm (30# db) 50 …

2026-01-05

2.03 mile walk w/ Kat Time: 34:19 (16:50 average pace per mile, 250 calories, 90 bpm) 50 push-ups Strength 5×5 squat cleans 75, 85, 95, 95,95 5×5 bench press 125, 155, 165, 135, 135

2026-01-03

Warm-up 2 rounds 500m row 25 push-ups Crossfit Total 1 rep max Back Squat 1 rep max Shoulder press 1 rep max Deadlift *3 lifts per movement Total: 335 dl, 225 bs, 125 sp = 685 *previously 2014-04-21 where I have pr. WOD “Annie” w/ some variation 50 – 40 …