Warm-up 500m row 10 air squats 10 banded pull aparts 10 push-ups 10 pass throughs 10 samson Strength front squats 3 x 5 (115#, 125#, 135#) Conditioning / WOD 10 min AMRAP 5 kb swings (1.5 pd) 5 db thrusters (35# db) 5 cal row/bike (bike) Total: 6 rounds + …
4.0 mile walk Time: 1:05:11 (16:17 average pace per mile, 554 calories, 102 bpm)
WOD Memorial Day “Murph” (modified a bit) 1 mile run 10 rounds of the following: 5 pull-ups 10 push-ups 15 air squats 5 push-ups 10 air squats 15 sit-ups 200m run on rounds 2-9 (8 rounds of 200m run for 2nd mile) In honor of Navy Lieutenant Michael Murphy, 29, …
3.69 mile hike with Kat, Wendy and Adam Time: 1:34:03 Motorcycle ride Distance: 95 miles Time: 2:12:00
2.13 mile walk w/ Kat Time: 36:40 (17:10 average pace per mile, 261 calories, 87 bpm)
2.12 mile walk w/ Owen Time:39:59 (18:51 average pace per mile, 256 calories, 89 bpm) Strength / Weightlifting Back squat 5 x 115# 5 x 145# 5 x 145# 5 x 145# 5 x 145# Romanian deadlift 5 rounds 10 x 35# db each arm
3.03 mile walk Time: 53:05 (17:31 average pace per mile, 387 calories, 92 bpm)
Warm-up 3 rounds 10 ring rows 10 push-ups 10 sec plank 15 pass throughs 15 good mornings 10 strict press w/ plates (5#) 10 reverse flys w/ plates 10 front raises w/ plates Strength strict press 4 x 6 super set w/ bent over row x 10 rest 1 min …
3.63 mile walk w/ Kat Time: 1:02:43 (17:15 average pace per mile, 474 calories, 93 bpm) WOD 16 min EMOM sit-ups db thrusters (25#) calorie row rest Total: 100 sit ups, 80 db thrusters, 45 calories
Gardening. Front yard clean up. Planted a few new plants. New bark. Time: 4:30:00