Washed cars and motorcycle Time: 1:50:05 (708 calories) WOD 12 min AMRAP w/ Partner (Kat) 10 db thrusters (40/25) 10 box jumps / step ups (24″/20″) 10 abmat sit-ups 4 burpees *1 partner works while the other rests. Spit reps in half. Total: 7 rounds + sit-ups (finished burpees after …
2.53 mile walk w/ 20# weight vest Time: 49:11 (19:25 average pace per mile, 307 calories, 96 bpm)
WOD 10 – 1 kb swings box jumps 1 – 10 push-ups 100m run each round Time: 17:44 (44# kb, 24″ box)
3.42 mile walk w/ Kat Time: 58:16 (17:02 average pace per mile, 431 calories, 94 bpm)
WOD – “Kat’s WOD” 12 rounds 3 deadlifts (265/185) 13 wall balls (20/14) Time: 21:50 (245#) Repeat from: 2015-09-09, 2020-09-13, 2021-04-30 “Kat’s WOD”
3.33 mile walk w/ 20# weight vest w/ Kat Time: 57:19 (17:12 average pace per mile, 429 calories, 96 bpm) 3 x 10 curls 20# 3 x 10 db press 20# 3 x 10 push-ups
Strength 4 x 4 front squats @ 80% (135#) WOD 5 rounds 200m run 12 t2b 9 thrusters (95/65) *rest 1:1 each round Time: 25:36 (~1:30 rest between rounds) (2:47, 7:26, 13:10, 19:16, 25:36)
2.45 mile walk w/ 20# weight vest Time: 46:30 (18:56 average pace per mile, 322 calories, 99 bpm)
Strength find 1 rep max deadlift then 3 x 5 deadlift @ 75% Max: 325# (225, 295, 325, 335 nearly but failed) WOD 4 rounds 100m run 10 alt step-ups (20) 10 atomic sit-ups (25/20) 10 kb swings (53/35) Time: 15:53
3.14 mile walk w/ 20# weight vest Time: 55:47 (17:45 average pace per mile, 423 calories, 100 bpm)