WOD 25min EMOM 1: 5 devil’s press (25/20) 2: 10 front squats (95/55) 3: 15 push-ups 4: 20 reverse lunges 5: 25 sit-ups Time: 27:12 (I went long as I started to lag on the 4th and 5th rounds. 75# front squats and knee push-ups on rounds 4 and 5)
3.14 mile walk w/ Kat Time: 55:46 (17:45 average pace per mile, 388 calories, 88 bpm)
4.05 mile walk Time: 1:13:50 (18:12 average pace per mile, 553 calories, 97 bpm)
WOD 5 rounds 5 deadlifts 10 GHD 15 push-ups 20 site bends (10 per side) 100m farmer carry Time: 23:28 (185# deadlift, 40# side bends, 44# kb for 3 rounds of farmer carry and 35# for 2 rounds)
2.5 mile walk w/ 20# weight vest Time: 47:27 (18:58 average pace per mile, 343 calories, 95 bpm)
Strength / Weightlifting Bench Press 10 x 115 7 x 165 5 x 175 8 x 155 10 x 135 GHD 5 x 10 Back Squat 6 x 135 6 x 185 6 x 205 6 x 155 6 x 135 Time: 45:00
Built plyo box Time: 7:30:00
2.0 mile walk Time: 39:02 (19:30 average pace per mile, 251 calories, 87 bpm)
3.14 mile walk Time: 1:02:48 (19:59 average pace per mile, 385 calories, 86 bpm)
WOD 4 rounds w/ partner 10 hang power cleans each (135/95) 4 sled pushes each (80 ft.) (185/160) 20 double unders each Time: 33: 53 (3 rounds completed at 24:03, sled weight 185/160) 80 degrees outside.