Row (Coronavirus quarantine)

30 Apr 2021

Warm up: 5x10 Trunk

5K Row 25:12, 2:30/500m

RomWod

Hike (Coronavirus quarantine)

28 Apr 2021

Hike (Canal)  1 hour 8 minutes, 4.02 miles, 16:58 min/mile

RomWod

@ Home (Coronavirus quarantine)

27 Apr 2021

5x10 Trunk

WOD
5 rds (40# sandbag)
10 reps of
Back Squat
Push Ups (sandbag on back)
Flutter Kicks (4 count, sandbag overhead)
Run around yard (sandbag on back)

Time: 24:10 (rest as needed)

RomWod

Strength (Coronavirus quarantine)

25 Apr 2021

5x10 Trunk

Push Press 5x 45,65; 2x 87, 102; 1 x 115, 122, 130; 8 x 1 x 145
Clean Pull 2x 100,115; 1x 135, 140, 148; 8x 1 x 165

5x20 Sit Ups

RomWod

Hike (Coronavirus quarantine)

24 Apr 2021

Hike (Canal)  56:50, 3.55 miles, 16:01 min/mile

RomWod

Hike (Coronavirus quarantine)

20 Apr 2021

Hike (Veterans Memorial Park)  50:12, 3.07 miles, 16:21 min/mile

RomWod

@ Home (Coronavirus quarantine)

19 Apr 2021

5x10 Trunk

WOD
2 rds
5,10,15,20 reps of
KB Swing (2-hand, 62#), Push Ups

Time: 20:18 (rest as needed)

RomWod

Hike (Coronavirus quarantine)

18 Apr 2021

Hike (Canal)  1 hr 8 minutes, 4.08 miles, 16:45 min/mile

RomWod

Strength (Coronavirus quarantine)

17 Apr 2021

5x10 Trunk

Strict Press 5x 45,65; 2x 87, 102; 1 x 115, 122; 10 x 1 x 125; 5 x 2 x 115
Clean 3 x 95; 2x 100,115; 1x 132, 140; 10x 1 x 145; 5 x 2 x 132

5x20 Sit Ups

RomWod

@ Home (Coronavirus quarantine)

16 Apr 2021

5x10 Trunk

WOD
1o rds
Row 200m, 10 Push Ups

Time: 17:09

RomWod

Simple & Sinister (Coronavirus quarantine)

14 Apr  2021

5x10 Trunk

EMOM 5 minutes: 10 KB Swing/hand (44#, Russian)
EMOM 10 minutes TGU (44#) 1/hand, alternating minutes

RomWod

Hike (Coronavirus quarantine)

13 Apr 2021

Hike (Ann Van Middlesworth Park)  55:58, 3.19 miles, 17:32 min/mile

RomWod

Strength (Coronavirus quarantine)

11 Apr 2021

5x10 Trunk

Push Jerk 5x 45,65; 2x 87,102; 1 x 116; 1 x 130; 10 x 1 x138
Clean Pulls 2x 100,115; 1x 132; 1 x 148; 10x 1 x 158

5x20 Sit Ups

RomWod

Simple & Sinister and Hike (Coronavirus quarantine)

10 Apr  2021

5x10 Trunk

EMOM 5 minutes: 10 KB Swing/hand (44#, Russian)
EMOM 10 minutes TGU (44#) 1/hand, alternating minutes

Hike (baseball fields), 41:49, 2.55 miles,
16:23 min/mile

RomWod

Hike (Coronavirus quarantine)

8 Apr 2021

Hike (Ann Van Middlesworth Park)  57:19, 3.31 miles, 17:19 min/mile

RomWod

Simple & Sinister (Coronavirus quarantine)

7 Apr  2021

5x10 Trunk

EMOM 5 minutes: 10 KB Swing/hand (53#, Russian)
EMOM 10 minutes TGU (53#) 1/hand, alternating minutes

5x20 Sit Ups

RomWod

Hike (Coronavirus quarantine)

5 Apr 2021

Hike (Ann Van Middlesworth Park)  55:00, 3.16 miles, 17:23 min/mile

RomWod

Strength & Hike (Coronavirus quarantine)

4 Apr 2021

5x10 Trunk

Strict Press 5x 45,65; 3x 72; 2x 87,102; 1x 115; 12x 1 x 115; 5x 2 x 110
Power Clean 3x 95; 2x 100,115; 1x 132; 12x 1 x 140; 5x 2 x 125

5x20 Sit Ups

Hike (Ann Van Middlesworth Park)  52:47, 3.2 miles, 16:30 min/mile

RomWod

Hike (Coronavirus quarantine)

3 Apr 2021

Hike (Veterans), 51:51, 3.19 miles,

16:13 min/mile

RomWod

@ Home (Coronavirus quarantine)

2 Apr 2021

5x10 Trunk

WOD
1o rds
Row 200m, 10 Push Ups

Time: 17:28

RomWod