WOD 5 x 5 min AMRAP with 1 min rest between rounds complete alternating rounds with partner 1 – 3 pull-ups, 5 wall balls (20/14) 2 – 3 push-ups, 5 GHD sit-ups 3 – 5 kbs (53/35), 10 double-unders 4 – 3 box jumps, 5 hang cleans (75/55) 5 – …
3.7 mile walk Time: 1:03:35 (17:09 average pace per mile, 490 calories, 98 bpm)
Warm-up 10 cal echo bike Stretches Strength 5 x 5 bench press 30 second plank between rounds 115, 135, 155, 155, 165 WOD 16 min EMOM 1 – 12 kb swings (44# and 53# on last round) 2 – 10 goblet squats (44#) 3 – 12 push press (75# and …
4.5 mile walk w/ Kat Time: 1:18:52 (17:31 average pace per mile, 577 calories, 89 bpm)
Warm-up 10 cal echo bike stretching Strength 5 x 3 deadlifts increasing weight each round 225, 255, 285, 295, 300 WOD 10 x 250m row 90 second rest between rounds Time: average :51 – :57 each round. Total time: 23:58
2.61 mile walk w/ Kat Time: 46:43 (17:51 average pace per mile, 336 calories, 90 bpm)
WOD “Deck of Cards” w/ Kat ♦️- side bends x2 (44/35) ♠️ – db push press (35/25) ♥️ – push-ups ♣️ – goblet squats (44/35) J – 15 db bench press (35/25) Q – 15 skull crushers (35/25) K – 15 1 arm row x2 (35/25) A – 25 in/out …
2.5 mile walk w/ Kat Time: 43:21 (17:18 average pace per mile, 309 calories, 91 bpm)
Warm-up 3 min echo bike banded pull aparts tricep pull downs pass throughs good mornings walkout pushups Strength 5 x 3 @ 90% Bench press (135, 155 all the rest) 30 sec plank between rounds WOD 50 step ups 40 push-ups 30 db alt snatch (40#) 20 burpees 10 strict …
3.62 mile walk Time: 1:03:03 (17:24 average pace per mile, 461 calories, 94 bpm)