2025-11-14
WOD 3 rounds 15 db thrusters (30#) 12 deadlifts (135#) 9 kb swings (53#) 6 burpees 500m row Time: 22:07
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legs
2025-11-12
2.52 mile walk w/ 20# weight vest Time: 46:08 (18:17 average pace per mile, 333 calories, 95 bpm) 3 sets of: 10 db curls each arm (20#) 10 db presses (20#) 10 kb deadlift (53#) 10 GHD 10 push-ups Bench Press 10 x 135 5 x 165 Time: ~23:00
2025-11-11
1.76 mile walk Time: 30:13 (17:05 average pace per mile, 225 calories, 92 bpm)
2025-11-10
WOD 10 – 1 push-ups GHD / K2E cal echo bike Time: 14:35 (even K2E, odd GHD)
2025-11-09
Cleaned garage rubber matts Installed new garage door opener Time: 4:00:00
2025-11-07
Strength 3 sets 10 reps each seated db press (25) bicep curls (20) tricep kickbacks (20) reverse flys (20) WOD 5 rounds 10 push press 15 sit-ups 20 double unders Time: 8:04 (35#, DU)
2025-11-06
3.69 mile walk w/ Kat Time: 1:04:53 (17:34 average pace per mile, 501 calories, 103 bpm)
2025-11-05
WOD 10 min AMRAP 5 kb swings 5 hang squat cleans 5 burpees Total: 5 rounds + 3 burpees (completed 6th round after time expired)
2025-11-04
Strength Bench Press 10 x 115 10 x 135 8 x 155 6 x 165 4 x 175 WOD 4 rounds 10 kb swing (53#) 8 wall balls 6 push-ups Time: 10:19
2025-11-03
4.26 mile walk w/ Kat Time: 1:11:43 (16:49 average pace per mile, 547 calories, 88 bpm)