2025-12-25
3.28 mile walk w/ Kat Time: 55:53 (17:00 average pace per mile, 428 calories, 93 bpm)
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legs
2025-12-24
WOD 12 Days of Christmas “Light Edition” 1 – pull-up 2 – push-up 3 – push press (75/55) 4 – front squats 5 – hang power cleans 6 – deadlifts 7 – db snatch per arm (25/20) 8 – GHD sit-up (Kat) / K2E (John) 9 – wall balls (20) …
2025-12-22
4.55 mile walk w/ Kat Time: 1:16:01 (16:41 average pace per mile, 599 calories, 93 bpm)
2025-12-21
WOD “Deck of Cards” w/ Kat ♦️– db thruster (20/15) ♠️ – atomic sit-ups w/ 25# plate ♥️ – push-ups ♣️ – box jumps (24/20) J – 10 curl complex (20/15 – 15/12) Q – 10 side bends per side (44/35) K – 100m farmer carry (30/25) Time: 39:42 included …
2025-12-19
3.0 mile walk w/ Kat Time: 59:21 (19:46 average pace per mile, 360 calories, 81 bpm)
2025-12-18
WOD 5 rounds 15 wall balls (20/14) 10 deadlifts (155/125) 5 power cleans (135/95) Time: 19:40
2025-12-17
4.0 mile walk Time: 1:14:22 (18:34 average pace per mile, 572 calories, 96 bpm)
2025-12-16
Warm-up 2 rounds 10 air squats 10 push-ups 10 sit-ups 30 seconds echo bike WOD 10 – 1 back squats (185) sit-ups push-ups 100m run / 200m row / 10 cal echo bike Time: 35:22 (4x run, 3x row, 3x echo bike)
2025-12-15
3.0 mile walk w/ Kat Time: 52:11 (17:23 average pace per mile, 388 calories, 91 bpm)
2025-12-11
WOD “Helen” 3 rounds 400m run 21 kb swings (53#) 12 pull-ups Time: 16:28 rx