2020-07-22
3.80 mile walk Time: 1:05:00 (481 calories, 17:06 average per mile pace) WOD 15 min AMRAP 5 push-press (115) 10 push-ups 15 squats 20 sit-ups Total: 6 rounds + 8 push-ups
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arms
2020-07-19
WOD “Deck of Cards” ♦️– wall balls (20/14) ♠️ – sit-ups ♥️ – box jumps (20″) ♣️ – presses (75/55) J – 10 push-ups Q – bent over rows (75/55) K – oblique side bends 10 per side (35/25) A – 100m run Time: 29:38
2020-07-18
Warm up 1000m row WOD 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 kb swings (1.5/1.25pd) 25 double unders / 10 sit-ups goblet squats 25 double unders / 10 sit-ups Time: 14:25 (sit-ups)
2020-07-17
4.50 mile walk Time: 1:09:04 (611 calories, 15:20 average per mile pace) Strength Bench Press 10 x 135 10 x 155 6 x 165
2020-07-16
WOD “The Longest Mile” 4 Rounds for Time 10 burpees 100m run 10 air squats 100m run 10 push-ups 100m run 10 sit-ups 100m run Time: 18:08 rx
2020-07-11
Warm up 1000m row WOD 12 min AMRAP 5 push-ups 10 wall balls (20) 15 sit-ups Total: 9 + 1 wall ball Finished 10th round after time expired. 94 degrees pretty hot
2020-07-09
WOD 5 rounds 5 thrusters (95) 10 push-ups 15 kb swings (1.25 pd) 20 sit-ups Time: 12:30
2020-07-07
WOD 1000m run/row buy-in 25 – 15 – 10 ball slams (20#) push press (95/65) kb swings (1.5/1.0) Time: 16:29 rx (row)
2020-07-05
WOD 35 min AMRAP with partner 2000m row buy in (switch every 250m) 100 wall balls 100 deadlifts (135/95) 100 walking lunges 100 alt db snatch (35/25) 100 double unders 2000m run buy out (switch every 100m) Time: 39:59
2020-07-03
WOD “Dice” 25 min AMRAP 1 – wall balls (20/14) 2- atomic sit-ups (15#) 3 – OH lunges (per leg) (15#) 4 – burpees 5 – arm row (per arm) (35/25) 6 – repeat previous roll Total: 25, 44, 70, 53, 72, 3 (round up: 5, 6, 10, 7, 8)