2025-11-12
2.52 mile walk w/ 20# weight vest Time: 46:08 (18:17 average pace per mile, 333 calories, 95 bpm) 3 sets of: 10 db curls each arm (20#) 10 db presses (20#) 10 kb deadlift (53#) 10 GHD 10 push-ups Bench Press 10 x 135 5 x 165 Time: ~23:00
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shoulders
2025-11-10
WOD 10 – 1 push-ups GHD / K2E cal echo bike Time: 14:35 (even K2E, odd GHD)
2025-11-07
Strength 3 sets 10 reps each seated db press (25) bicep curls (20) tricep kickbacks (20) reverse flys (20) WOD 5 rounds 10 push press 15 sit-ups 20 double unders Time: 8:04 (35#, DU)
2025-11-05
WOD 10 min AMRAP 5 kb swings 5 hang squat cleans 5 burpees Total: 5 rounds + 3 burpees (completed 6th round after time expired)
2025-11-04
Strength Bench Press 10 x 115 10 x 135 8 x 155 6 x 165 4 x 175 WOD 4 rounds 10 kb swing (53#) 8 wall balls 6 push-ups Time: 10:19
2025-11-02
Washed cars and motorcycle Time: 1:50:05 (708 calories) WOD 12 min AMRAP w/ Partner (Kat) 10 db thrusters (40/25) 10 box jumps / step ups (24″/20″) 10 abmat sit-ups 4 burpees *1 partner works while the other rests. Spit reps in half. Total: 7 rounds + sit-ups (finished burpees after …
2025-10-30
WOD 10 – 1 kb swings box jumps 1 – 10 push-ups 100m run each round Time: 17:44 (44# kb, 24″ box)
2025-10-28
WOD – “Kat’s WOD” 12 rounds 3 deadlifts (265/185) 13 wall balls (20/14) Time: 21:50 (245#) Repeat from: 2015-09-09, 2020-09-13, 2021-04-30 “Kat’s WOD”
2025-10-24
Strength 4 x 4 front squats @ 80% (135#) WOD 5 rounds 200m run 12 t2b 9 thrusters (95/65) *rest 1:1 each round Time: 25:36 (~1:30 rest between rounds) (2:47, 7:26, 13:10, 19:16, 25:36)
2025-10-22
Strength find 1 rep max deadlift then 3 x 5 deadlift @ 75% Max: 325# (225, 295, 325, 335 nearly but failed) WOD 4 rounds 100m run 10 alt step-ups (20) 10 atomic sit-ups (25/20) 10 kb swings (53/35) Time: 15:53