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legs

2026-03-15

Warm up 2.5 mile walk w/ Kat Time: 42:58 (17:09 average pace per mile, 320 calories, 88 bpm) WOD 5 rounds 20 double unders 16 lunges 12 wall balls (20#) 8 box jumps (24″) 4 devils press (30# db x 2) Time: 16:51

2026-03-13

Warm-up 1 mile echo bike stretching Strength 4 rounds 6 shoulder press (65#) 10 bent over row WOD 5 rounds 10 push press (95#) 15 sit-ups 20 double unders Time: 11:29

2026-03-10

WOD 20 min AMRAP Cindy w/ 200m run 5 pull-ups 10 push-ups 15 air squats 200m run Total: 7 rounds + 15 air squats

2026-03-07

WOD 5 x 5 min AMRAP with 1 min rest between rounds complete alternating rounds with partner 1 – 3 pull-ups, 5 wall balls (20/14) 2 – 3 push-ups, 5 GHD sit-ups 3 – 5 kbs (53/35), 10 double-unders 4 – 3 box jumps, 5 hang cleans (75/55) 5 – …

2026-03-05

Warm-up 10 cal echo bike Stretches Strength 5 x 5 bench press 30 second plank between rounds 115, 135, 155, 155, 165 WOD 16 min EMOM 1 – 12 kb swings (44# and 53# on last round) 2 – 10 goblet squats (44#) 3 – 12 push press (75# and …