2.0 mile walk w/ Kat Time: 33:43 (16:50 average pace per mile, 265 calories, 97 bpm) WOD 3 rounds 30 seconds of work / 10 seconds of rest Goblet squats (35/20) Chest press (20# db) KB swings Romania Deadlift RDL Single arm row (L) Single arm row (R) Total each …
Weightlifting / Strength DB Bicep Curls 12 x 20# 12 x 25# 12 x 25# 12 x 25# DB delta and flys 12 x 12# 12 x 12# 12 x 12# 12 x 12# Bench press 10 x 95# 10 x 145# 8 x 165# 10 x 145# Time: 1:00:00
WOD 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 hang power cleans (155/105) 10 hand release push-ups each round 10 kb swings each round (70/35) Time: 24:55 (115, 53)
WOD “Fantastic 52” “Deck of Cards” w/ Kat (52 card pickup style) ♦️– box jumps (24″) ♠️ – db shoulder to overhead (30#/20#) ♥️ – push-ups ♣️ – air squats J – 10 kb swings (44#/35#) Q – 25 sit-ups K – 20 obliques “tea pots” (10 per side 30#/20#) …
WOD Conditioning: “Christine” 3 rds 500 m Row 12 Deadlifts (Body Weight) 21 Box Jumps (24/20) Time: 14:56 rx (190# deadlift)
WOD Conditioning: “Helen” 3 Rds 400 m Run 21 KB swings (53/35) 12 Pull ups Time: 13:51 rx
Skill-work: 10 X 50 M Sprints Rest 45 secs between Conditioning: As Many Rounds In 16 Mins 5 T2B 10 Box Jumps (24”/20”) 15 KB Swings (53/35) Total: 7 rounds (24”, 53#) rx
3.4 mile walk w/ Kat Time: 54:59 (16:10 average pace per mile, 451 calories, 96 bpm) Strength Back squats10 x 11510 x 14510 x 155 GHD3 x 10 Planks3 rounds 30 seconds each center, left and right sides 3 rounds ultimate core 30 seconds of each:mountain climbersbird dogsrussian twistsbicycles Curls3 …
Warm-up 1000m row10 iron cross10 scorpions20 hollow rocks10 pass throughs, circle pass-throughs, good mornings Skill work 3 rounds20 second holdplank, side plank left, side plank right 2 rounds20 second plank jacks20 second side plank dips left and right Weight lifting / Strength sled pull through garage 4×45 = 180#12 db …
Warm-up 3 x 10 db spider curls (15#) 3 x 10 db bench rows (30#) WOD Conditioning: 7 Rounds For Time: 5 C&J 5 Box Jumps (30”,24”) 100 M Sprint RX (135,95) Time: 14:46 (115#, 24”)