2020-02-02
WOD “Deck of Cards” w/ Kat ♦️- sit-ups ♠️ – strict press (65/45) ♥️ – air squats ♣️ – box jumps (24″) J – db snatch (5 each arm) Q – 25 double unders K – burpees / push-ups A – 100m run Time: 27:42
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arms
2020-02-01
WOD “Dice” w/ Kat 25 minute AMRAP 1 – push-ups 2 – box jumps (24/20) 3 – sit-ups (x3) 4 – wall balls (20/14) 5 – kb swings (53/44) 6 – Russian twist (x2) Totals: 34, 39, 90, 39, 51, 12 (round up for cool down: 6, 1, 10, 1, …
2020-01-30
WOD 400m run 18 – 12 – 6 box jumps (24/20) GHD sit-ups (regular x2) 400m run (row) 18 – 12 – 6 box jumps (24/20) kb swings (70/53) 400m run Time: 20:04 (used 53# kb
2020-01-22
Warm up Tabata with Ethan Push-ups Squats Sit-ups Box jumps WOD 15 min 1 clean and jerk (115#) 2 cal row 2 clean and jerks 4 cal row And so forth Increase clean and jerk by 1 each round Increase calories by 2 each round Total: 8 rounds + 1 …
2020-01-19
WOD w/ partner 100m run (2x each) 80 wall balls 60 box jumps (24/20) 100m run (2x each) 50 d/u each 100m run (2x each) 60 strict press (74/45) 80 mb sit-ups (14#) 100m run (2x each) Time: 23:02 0.73m walk cool down Time: 16:14
2020-01-14
WOD 6 rounds (18 min cap) 6 box jumps (30/24) 12 pull-ups 18 cal row Time: 18:46 (substituted push-ups for pull-ups on 3 rounds)
2020-01-13
Weightlifting 500m row Front rack squats 10 x 135 5 x 145 5 x 155 Bench press 10 x 135 10 x 145 10 x 155 5 x 165 5 x 175 500m row
2020-01-07
WOD Annie + 30 push presses (115#) 50 – 40 – 30 – 20 – 10 d/u + sit-ups 6 push press (115#) between rounds for a total of 30 Time: 13:45 rx
2020-01-05
WOD 4 rounds 100m farmer carry (1.25pd) 200m run 20 push-ups Time: 15:27 (Repeat from 2013-04-17) Cool down: 100m walking lunges – Time: 23:08 then 100 air squats – Time: 37:36
2020-01-01
WOD “Deck of Cards” w/ Kat ♦️- sit-ups ♠️ – push-ups ♥️ – air squats ♣️ – box jumps (24″) J – kb swings (1.25/1.5pd) Q – 25 double unders K – 100m run A – 10 ball slams Time: 25:52