legs

2025-07-29

2.3 mile walk w/ 20# weight vest Time: 43:32 (18:54 average pace per mile, 293 calories, 97 bpm)

2025-07-28

3.31 mile walk w/ Kat Time: 56:29 (17:03 average pace per mile, 438 calories, 95 bpm)

WOD “Deck of Cards” w/ Kat ♦️– db snatch (per arm 35/25) ♠️ – kb single leg RDL (44/35) ♥️ – push-ups ♣️ – kb thrusters (44/35) J – 25 sit-ups Q – 20 sledge hammer hits K – 10 side bends per side (35) A – 4 jump through …

2025-07-25

WOD 14 minute AMRAP 8 thrusters (75#) 10 push-ups 12 kb swings (1.25pd) 200m row Total: 5 rounds

2025-07-24

2.44 mile walk w/ Kat Time: 45:04 (18:26 average pace per mile, 302 calories, 92 bpm)

2025-07-23

Strength 3 rounds bench press x6 skull crushers x12 (30#) lunges x10 ea. leg kb complex x8 Total: Bench Press 125, 165, 175 WOD 5 rounds 3 pull-ups 15 squats 100m run 10 kb swings (1.5pd) 15 sit-ups 100m run Time: 20:51

2025-07-22

2.77 mile walk w/ 20# weight vest Time: 51:41 (18:38 average pace per mile, 357 calories, 94 bpm)

2025-07-21

2.2 mile walk Time: 38:04 (17:15 average pace per mile, 268 calories, 89 bpm) WOD Every 2 min x 6 5 hang power cleans (125#) 5 push jerks (125#) 8 step ups (24″) *rest with remaining time Total: 30 hang power cleans, 30 push jerks, 48 step ups

2025-07-20

3.08 mile walk w/ Kat Time: 52:09 (16:55 average pace per mile, 405 calories, 97 bpm)

2025-07-18

Warm up .7 mile echo bike WOD 8 hang cleans (105#) 10 GHD 12 cal row Total: 5 rounds +4 hang cleans