2025-07-04
WOD “Deck of Cards” w/ Kat ♦️– kb swings (53/35) ♠️ – ball slams (20/15) ♥️ – push-ups ♣️ – weighted step-ups (20/15) J – 25 sit-ups Q – 100m farmer carry (44/30) K – 25 double unders A – 30 second plank Time: 37:16
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legs
2025-07-03
3.23 mile walk w/ Kat Time: 55:17 (17:05 average pace per mile, 408 calories, 88 bpm)
2025-07-02
Warm-up .7 mile echo bike 10 air squats 10 push-ups 10 kb swings WOD 16 min EMOM 1: 12 wall balls 2: 10 kb swings and 5 box jumps (44#) 3: 8 cal echo bike 4: 8 db push press and 4 burpees (35# db each arm) Total: 4 rounds
2025-07-01
5.0 mile walk (3.5 miles with Kat, 1.5 miles with 20# weight vest) Time: 1:22:53 (16:34 average pace per mile, 662 calories, 98 bpm)
2025-06-30
Warm-up .7 mile echo bike 2 rounds 10 incline push-ups 10 pull aparts 10 lunges Strength 4 x 10 DB Bench Press 4 x 10 barbell row Conditioning / WOD 12 min EMOM 1: 10 push-ups 2: 12 alternating db snatches (35#) 3: 16 Russian twists per side (20#) Total: …
2025-06-29
Motorcycle ride Distance: 206 miles Time: 5:30:00
2025-06-27
Warm-up 1.2 mile walk wearing 20# weight vest w/ Kat Time: 22:21 (18:35 average pace per mile, 167 calories, 95 bpm) WOD 5 rounds 5 hang power cleans (105#) 10 box step ups 15 double unders Time: 6:27
2025-06-26
4.29 mile walk Time: 1:16:38 (17:50 average pace per mile, 612 calories, 101 bpm)
2025-06-25
WOD 3 rounds 400m run 15 air squats 10 burpees 20 kb swings (44#) 2 min rest between rounds Time: 18:46
2025-06-24
Warm-up 2 rounds 100m run 10 squats 10 db presses 25# db each arm Conditioning WOD 12 min AMRAP 10 wall balls 10 db alt snatch 10 sit-ups Total: 8 rounds + 4 wall balls