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legs

2025-06-22

Motorcycle ride Distance: 73 miles Time: 2:05:00 2.18 mile walk with 20# weight vest Time: 38:31 (17:38 average pace per mile, 288 calories, 108 bpm)

2025-06-17

4.12 mile walk with 20# weight vest w/ Kat Time: 1:09:53 (16:57 average pace per mile, 610 calories, 112 bpm)

2025-06-16

Warm-up 500m row stretching Strength Deadlifts 5 x 5 70% max (215#) Superset w/ inverted rows 5 x 10 Conditioning WOD 10 min EMOM 1: 8 kb swings (53#) and 8 lunges 2: 8 pull-ups or ring rows and 8 sit-ups Total: 215# for the deadlifts and 3 rounds of …

2025-06-15

WOD Created using ChatGPT 18-Minute AMRAP 6 Thrusters (95/65 lbs – scale up or down as needed) 8 Toes-to-Bar / GHD (or V-ups on the ab mat if modifying) 100m Run 8 KB Swings (53/35 lbs – American or Russian style) 6 Box Jump Overs (24/20”) Total: 5 rounds + …

2025-06-12

Warm-up 3 min on echo bike stretching Strength 3 rounds 20 russian twist w/ 25# db 20 dead bugs 10# db each arm 100m farmer carry 35# db each arm 15 sit-ups 20# db 20 plank pull-throughs 20# db Conditioning / WOD 5 min AMRAP 10 alt db snatches 30# …

2025-06-10

WOD 14 min AMRAP 10 deadlifts or db suitcase deadlifts alternating each round (155# / 40# db each arm) 8 box step ups (30# db each arm) 6 jump squats Total: 6 rounds + 7 deadlifts (completed 7th round after time expired)