arms

2022-06-10

1.27 mile walk Time: 23:09 Plus a few curls and presses #25

WOD MEMORIAL DAY “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more …

2022-05-27

WOD Death by: Body weight back squats rest 5 min 3/4 body weight push press rest 5 min 1.5 body weight deadlifts Total: 7 (175#), 7 (115#), 7 (245#)

2022-05-25

WOD 5 rounds 1 min wall balls (20#) 1 min devil’s press (30#) 1 min box jumps (24″) 1 min rest Total: ~20 wall balls ea. round, 7, 6, 6, 4, 2 devil’s press, ~15 box jumps ea. round

2022-05-23

WOD 12 min AMRAP 10 kb thrusters 40 double unders Total: 6 rounds (1.5pd)

2022-05-20

WOD 2 rounds 30 cal echo bike 30 clean and jerks (95/65) 30 GHD sit-ups Time: 22:48 (broke it up into 6 rounds of 10) Skill Work 3 rounds 100m farmers carry (1.25pd) 100m sled pull (80#) 100m run

2022-05-17

WOD “Karen” 150 wall balls (20#) 3 power cleans at each break (115#) Time: 13:16

2022-05-15

WOD 7 x 3 min rounds 300m run 20 db snatches (35#) Total: 21 min / 7 rounds (actually ran 270m)

2022-05-14

Washed cars Time: 1:23:28 (570 calories, 97 bpm)

2022-05-11

Bootcamp workout at work Time: 0:50:00