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legs

2025-05-16

Warm-up 400m run 10 good mornings 10 pass throughs 10 samson stretch 10 squat to extension Strength 3 x 10 barbell row 3 x 100m farmer carry (44# kettle bells) WOD 21 – 15 – 9 deadlifts (185#) wall balls push-ups Time: 11:08

2025-05-12

4.27 mile walk w/ Kat Time: 1:10:30 (16:29 average pace per mile, 590 calories, 103 bpm)

2025-05-11

Warm up Washed car WOD “Half Murph” 1 mile run 10 rounds 5 pull-ups 10 push-ups 15 air squats Time: 32:55 (ran the mile in 9:37)  

2025-05-07

2.0 mile walk with Kat and Grant. Tested using 42# backpack. Time: 32:33 (16:14 average pace per mile, 246 calories, 106 bpm) Followed up with another walk 1.81 mile walk w/ Kat Time: 30:50 (16:58 average pace per mile, 242 calories, 108 bpm)

2025-05-06

Warm-up Skill 5 x 5 front squats (95, 105, 110, 125, 135) WOD 20 min AMRAP 10 push-ups 15 air squats 20 mountain climbers (per leg) 30 sit-ups total: 6 rounds

2025-05-05

3.11 mile walk w/ Kat Time: 50:09 (16:06 average pace per mile, 401 calories, 95 bpm) WOD Suggestion from ChatGPT incorporating a walk and some weight lifting. Blend your miles with a “strength‑maintenance” finisher Below is a structure that keeps the walk front‑and‑center for easy conditioning, then layers in a …

2025-05-04

WOD Created by ChatGPT Low‑key Sunday Session (≈ 45 min including warm‑up & cool‑down) Block What to do Intent Warm‑up 8 min 5 min easy bike / row (keep HR < 65 % max) Then 2 rounds: 10 Cat‑Camel, 10 PVC pass‑throughs, 10 air squats Raise core temp, mobilise T‑spine & hips Aerobic Flow 20 min Zone 2 sustained Pick any monostructural …