1.98 mile walk Time: 34:46 (272 calories) OH Squats 10 x 45 10 x 65 10 x 75 sit-ups 2 x 25 (50 total) WOD 100 double unders 21 burpees 75 double unders 15 burpees 50 double unders 9 burpees Time: 11:24 (150 calories, 160 BPM average heart rate)
“Dice” 25 minute AMRAP w/ Kat 1 – wall balls (24/20) 2 – box jumps (24/20) 3 – push-ups 4 – sit-ups (x3) 5 – kb swings (1.5/1.0) 6 – double unders (x5) Total: 39, 32, 42, 117, 27, 135 Roundup: 11, 18, 8, 33, 23, 15
WOD 300m row 20 push press (135/95) 300m row 15 push press 300m row 10 push press 300m row 5 push press Time: 11:39 (105#)
1.64 mile walk Time: 25:28 (224 calories) WOD 5 rounds for time 10 weighted sit-ups 10 db push press 10 sit-ups 10 kb swings Time: 12:18 (35# db, 53#/1.5pd kb)
WOD 8 min AMRAP 10 kb swings (1.25/1.0) 10 box jump overs (24/20) 10 sit-ups Rest for 3 minutes 4 rounds 15 wall balls (20/14) 50 d/u Total: 5 rounds + 6 kb swings Time: 8:17 Total time: 19:17
Warm up 1000m row WOD “Annie” 50 – 40 – 30 – 20 – 10 double unders sit-ups -then- 5 – 10 – 15 – 20 – 25 wall balls (20) kb swings (1.25 pd) Time: 19:37 (Annie time was 8:58)
Strength Bench 10 x 135 10 x 135 10 x 155 6 x 165 4 x 175 WOD 6 min 3 db push press (35) 6 push-ups 9 air squats 3 min rest 6 min 3 k2e 6 box jumps (24″) 9 sit-ups Total: 7 rounds +1 push-up, 6 rounds …
2.0 mile walk Time: 36:08 (288 calories) WOD 200m run 15 front squats (95/65) 25 box jumps 35 double unders 200m run 15 OH squats 25 burpees 35 double unders 200m run Time: 15:27 (65# oh squats)
Warm up Various row and other movements WOD 18 min 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16.. Thrusters Over the bar burpees Supposed to be 1 arm kb thruster I did regular thrusters with barbell Total: 14 + 2 thrusters (75#) (114 …
WOD 25 minutes of Dice w/ Kat 1 – box jump (20″) 2 – push-ups 3 – sit-ups (x3) / t2b 4 – thruster (75/55) 5 – kb swings (1.5/1.0) 6 – 100 meter / 200 meter run (<4 : 100 meters, >3 : 200 meters) Totals: 16, 47, 32, …