2025-07-16
2.1 mile walk w/ 20# weight vest Time: 38:28 (18:17 average pace per mile, 267 calories, 95 bpm)
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legs
2025-07-15
1.81 mile walk Time: 35:47 (19:44 average pace per mile, 235 calories, 79 bpm) WOD Tabata 1: kettle bell swings (1-8) 2: squats (9-16) 3: burpees (17-24) 4: jump rope (25-32) Totals: 1: ~9 each round = 72 2: 10 each round = 80 3: 5 each round = 50 …
2025-07-14
3.38 mile walk w/ 20# weight vest Time: 1:01:20 (18:07 average pace per mile, 481 calories, 97 bpm)
2025-07-13
Worked on Ethan’s table yesterday and today.
2025-07-11
2.94 mile walk Time: 53:35 (18:12 average pace per mile, 397 calories, 93 bpm)
2025-07-10
Warm-up .7 mile echo bike WOD 3 rounds 10 deadlifts (185#) 12 db thrusters (30#) 14 step ups (24”) Time: 10:00
2025-07-09
3.35 mile walk w/ 20# weight vestTime: 59:14 (17:40 average pace per mile, 479 calories, 103 bpm)
2025-07-08
Warm-up 2 min echo bike 10 kong squats 10 pass throughs 10 perfect stretch 5 walkout to push-up 10 jump squats Strength 4 x 5 back squats (135, 185, 205, 205) 3 x 12 per leg lunges w/ 20# db each arm 2 x wall sit for max time (22 …
2025-07-07
3.11 mile walk w/ Kat with 20# weight vest Time: 56:48 (18:14 average pace per mile, 401 calories, 92 bpm)
2025-07-06
2.07 mile walk w/ Kat Time: 35:12 (16:58 average pace per mile, 276 calories, 89 bpm) Strength 4 x 5 bench press (115, 115, 135, 155) 3 x 10 db strict press (30) 3 x 30 push-up hold (bottom position) WOD 3 rounds 10 hr push-ups 15 kb swings 200m …