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legs

2025-12-09

Warm-up Stretching 500m row WOD Strength EMOM + Superset EMOM x 10: Deadlift (Every Minute on the Minute) • Odd minutes: 6 Deadlifts @ ~80% of 1RM (225#) • Even minutes: 5 Strict Pull-ups (or Ring Rows if needed) (some kipping pull-ups) Accessory Superset – 3 Rounds (Rest 90s between …

2025-12-07

WOD 4 rounds 100m farmer carry (44# kb each arm) 10 sit-ups 10 push-ups 10 thrusters (95#) 10 obliques (each side 40#) 10 box jumps (24″) Time: 24:51

2025-12-05

2.41 mile walk Time: 43:59 (18:11 average pace per mile, 340 calories, 98 bpm) Strength 10 curls (25#) 20 push press (30# db) 30 push-ups 10 GHD

2025-12-01

WOD “Birthday Workout” 1 + 2 rounds (3 total) 1 100m run 9 back squats (135#) 7 box jumps (24″) 2 push presses (135#) 5 atomic sit-ups (25#) 3 strict pull-up 12 cal echo bike Time: 16:00 (first round 15# plate atomic sit-ups)