2020-11-24
2.14 mile walk Time: 35:13 (16:27 average per mile pace, 273 calories, 99 bpm) WOD 5 rounds 10 sit-ups 8 box jumps 6 push-ups 4 wall balls 2 pull-ups 100m run Time: 10:23
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arms
2020-11-21
WOD 10 min AMRAP 10 wall balls 10 box jumps 3 min rest 7 min AMRAP 10 hang db clean to overhead (35/25) 10 push-ups Total: 8 rounds, 5 rounds
2020-11-17
WOD 12 min AMRAP 10 deadlifts (225/155) 20 db step ups (50/35) 30 double unders Total: 3 rounds + 3 deadlifts (175 dl, 25 db each arm (50# total))
2020-11-15
WOD “Dice” w/ Kat 25 min AMRAP 1 – box jumps (20″) 2 – sit-ups (x3) 3 – kb swings (1.5/1.0) 4 – wall balls (20/14) 5 – push-ups 6 – oblique side bends (per side) Total: 47, 129, 37, 45, 19, 42 (roundup: 3, 21, 13, 5, 31, 8)
2020-11-12
WOD 20 min AMRAP 1000m row 10 t2b 15 burpees Total: 2 rounds + 20 reps (push-ups on 2nd and 3rd rounds. Completed 3rd round after time expired)
2020-11-10
WOD 20 min AMRAP 21 double unders 15 squats 9 hang power snatch (75/55) Total: 8 rounds + 38 reps (completed 9th round after time expired)
2020-11-08
WOD “Deck of Cards” w/ Kat ♦️– push-ups ♠️ – deadlifts (155/135) ♥️ – wall balls (20/14) ♣️ – sit-ups (x2) J – 10 obliques per side (side bends) (35/25) Q – 10 db snatch (5 per side) (35/25) K – 10 lunges (10 per leg) A – 10 mountain …
2020-11-06
Warm-up 400m row Stretch Strict press 10 x 85 8 x 95 6 x 100 4 x 105 2 x 110 WOD 21 – 15 – 9 Kb swings (1.5 pd) Sit-ups Push-ups Squats Time: 7:25
2020-11-03
WOD 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 bench press (115/75) wall balls (20/14) atomic sit-ups (15#) d-ball slams (70#) (OSBDs) Time: 29:31
2020-11-01
WOD 15 min AMRAP 3 ring dips 6 deadlifts (body weight) 100m run Total: 9 rounds (190#) Completed 10th round after time expired. Previous on 2017-11-24