Warm-up 10 cal Echo Bike 10 KB deadlifts (light) 10 banded pull-aparts 10 air squats 5 inchworms + push-up Strength Barbell Back Squat: 4 sets of 5 @ moderate weight (build across sets, stop before grind) Strict Press: 3 sets of 5 @ moderate weight Total: back squat: 135, 155, …
2.22 mile walk w/ Kat Time: 37:24 (16:49 average pace per mile, 274 calories, 95 bpm) WOD 14 min AMRAP 12 sumo deadlifts (75/55) 10 push press (75/55) 8 t2b 100m run Total: 5 rounds 50 push-ups box squats 5 x 3 cossack squat (30#) 3 x 6 per side …
2.5 mile walk w/ Kat Time: 41:26 (16:33 average pace per mile, 312 calories, 90 bpm) WOD 20 min AMRAP 6 front squats (125#) 10 db bench press(50# db) 8 db bent over rows per arm (40# db) 10 kb Romanian deadlifts (1.5 pd) Total: 5 rounds
WOD 5 rounds 50m farmer carry (35#) 12 push-ups 10 step-ups w/ db (25#) 8 db thrusters (30#) 6 GHD sit-ups 4 pull-ups 2 OSBD (70#) Time: 21:35
4.13 mile walk Time: 1:14:57 (18:09 average pace per mile, 535 calories, 91 bpm) 50 push-ups
2.33 mile walk w/ Kat Time: 40:09 (17:13 average pace per mile, 290 calories, 94 bpm) 50 push-ups
Warm-up 3 rounds 10 cossack squats 10 scapula pull-ups 10 banded good mornings 10 arm circles 20 second dead hang Strength 5 rounds x 3 reps deadlift (80% of 1 rep max – ~280#) 1 set at 235# 4 sets at 275# WOD 5 rounds x 3 min each 400m …
WOD “Deck of Cards” w/ Kat ♦️– wall balls (20/14) ♠️ – side bends obliques per side (53/35) ♥️ – push-ups ♣️ – box jumps (24/20) J – 10 shoulder to overhead (75/55) Q – 10 hang power cleans (75/55) K – 10 front / back squats (75/55) Time: 29:46 …
WOD 20 minutes “Dice” w/ Kat 1 – side bends per side (53#) 2 – K2E / sit-up x 3 3 – box jumps 4 – (1-3) 50m farmer carry (35# db) | (4-6) 50m run 5 – kb swing (53#) 6 – hammer curl per arm (30# db) 50 …
2.03 mile walk w/ Kat Time: 34:19 (16:50 average pace per mile, 250 calories, 90 bpm) 50 push-ups Strength 5×5 squat cleans 75, 85, 95, 95,95 5×5 bench press 125, 155, 165, 135, 135