2025-03-17
Warm-up 5 strict pull-ups 3 min echo bike WOD 10 push-ups 10 air squats 10 bicep curls (20# each arm) 10 tea pots (44# kb) 10 kb swings (44#) Time: 31:35 (slow pace, meds)
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legs
2025-03-16
3.0 mile walk w/ Kat Time: 54:15 (18:04 average pace per mile, 403 calories, 95 bpm)
2025-03-15
3.0 mile walk w/ Kat Time: 49:39 (16:33 average pace per mile, 391 calories, 104 bpm)
2025-03-13
WOD 3 rounds 400m row 21 GHD sit-ups 21 strict press (85#) Time: 17:07 (push press 2 rounds)
2025-03-12
2.11 mile walk Time: 37:28 (17:41 average pace per mile, 263 calories, 96 bpm)
2025-03-11
WOD Conditioning: AMRAP 14 Minutes 10 Clean and Jerks (95/65) 10 HR Push-ups 10 Box Jumps (30/24) Total: 4 rounds + 10 HR push-ups (completed 5th round after time expired 14:54)
2025-03-10
4.0 mile walk Time: 1:10:49 (17:42 average pace per mile, 550 calories, 99 bpm)
2025-03-09
gardening yard work and cutting materials for book cases Time: 4:00:00
2025-03-08
Weightlifting front squat 10 x 115 8 x 135 5 x 145 5 x 145 back squat 10 x 135 8 x 145 5 x 165 5 x 175 bench press 10 x 120 8 x 140 5 x 165 5 x 165 db press 10 x 30 ea. arm …
2025-03-07
3.0 mile walk w/ Kat Time: 54:05 (18:00 average pace per mile, 392 calories, 86 bpm)