2.1 mile walk Time: 31:58 (290 calories, 15:12 average per mile pace) “Dice” 20 min AMRAP 1 – box jump (24/20) 2 – wall ball (20/14) 3 – push-up 4 – sit-up (x3) 5 – kb swing (1.25/1.0 pd) 6 – double unders (x5) Total: 25, 38, 44, 81, 26, …
Warm-up 2000m row Time: 8:23 50 sit-ups WOD 6 rounds 10 burpees 15 kb swings (1.5 pd) 20 double unders Time: 18:46 (every other round (3) rounds push-ups instead of burpees) 0.39 mile walk Time: 8:29
Strength Week 1 day 2 Bench and strict press WOD 10 min AMRAP 3 db thruster (35#) 5 push-ups 8 sit-ups Total: 11 rounds
4.13 mile walk Time: 1:08:16 (558 calories, 16:31 average mile pace) WOD 6 rounds 200m run 8 box jump overs (24″) 10 SDHP (1.25 pd kb) 12 strict press (65# barbell) Time: 5 rounds – 17:16 Short rest until 20:00 on clock 6th round 3:22
WOD 2 min each, 3 rounds Pull-ups/ row (65#) Air squats Bicep curl (25# dumb bell) Kb swings (1.5 pd) Alt v-up / sit-ups Rest 2 min Totals: 116 row, 146 squat, 92 curl, 72 kb, 110 sit-ups Total reps per round: 200, 180, 156
“Dice” 25 minute AMRAP w/ Kat 1 – wall balls (24/20) 2 – box jumps (24/20) 3 – push-ups 4 – sit-ups (x3) 5 – kb swings (1.5/1.0) 6 – double unders (x5) Total: 39, 32, 42, 117, 27, 135 Roundup: 11, 18, 8, 33, 23, 15
WOD 300m row 20 push press (135/95) 300m row 15 push press 300m row 10 push press 300m row 5 push press Time: 11:39 (105#)
1.64 mile walk Time: 25:28 (224 calories) WOD 5 rounds for time 10 weighted sit-ups 10 db push press 10 sit-ups 10 kb swings Time: 12:18 (35# db, 53#/1.5pd kb)
WOD 8 min AMRAP 10 kb swings (1.25/1.0) 10 box jump overs (24/20) 10 sit-ups Rest for 3 minutes 4 rounds 15 wall balls (20/14) 50 d/u Total: 5 rounds + 6 kb swings Time: 8:17 Total time: 19:17
Warm up 1000m row WOD “Annie” 50 – 40 – 30 – 20 – 10 double unders sit-ups -then- 5 – 10 – 15 – 20 – 25 wall balls (20) kb swings (1.25 pd) Time: 19:37 (Annie time was 8:58)