WOD

31 July 2021

5x10 Trunk

WOD
8 rds for time
8 DB Snatches (45#)
8 Sit Ups
8 Push ups

Time: 15:05

RomWod

Hike

30 July 2021

Hike (Ann Van) 54:26, 3.20 miles, 17:01 min/mile

RomWod

WOD

28 July 2021

5x10 Trunk

WOD
EMOM 15 minutes:
10 KB Swings (2 hand, 62#)

RomWod

Hike

27 July 2021

Hike (Baseball Fields) 41:36, 2.58 miles, 16:06 min/mile

RomWod

Row

26 July 2021

5K Row 24:55, 2:29.2/500m

RomWod

WOD

25 July 2021

5x10 Trunk

WOD
EMOM 5 minutes:
5 KB Snatches/hand (44#)
EMOM 10 minutes:
Odd: 5 KB Snatches Left (44#)
Even: 5 KB Snatches Right (44#)

Total: 100 Snatches, 15 minutes

RomWod

Hike

24 July 2021

Hike (Baseball Fields) 52:51, 3.23 miles, 16:20 min/mile

RomWod

Hike

23 July 2021

Hike (Ann Van) 57:00, 3.3 miles, 17:17 min/mile

RomWod

Row

21 July 2021

5K Row 23:46, 2:22.2/500m

RomWod

WOD

20 July 2021

5x10 Trunk

WOD
10 rds For Time:
5 KB Swings Left (53#)
5 Push Ups
5 KB Swings Right (53#)
5 Push Ups

Time: 16:55

RomWod

Strength

18 July 2021

5x10 Trunk

Strict Press 5x 45; 2x95, 108; 1 x 125, 132, 140, 147, 155, 160 (f), 157 (f)
Power Clean 3 x 95; 2x 105, 121; 1x 138, 147, 156, 165, 175, 180 (f) 

PR Power Clean @ 175

RomWod

Row

18 July 2021

Warm up: 5x10 Trunk

5K Row 23:18, 2:19.7/500m

RomWod

Hike

16 July 2021

Hike (Sourlands) 60:00, 3.02 miles, 20:02 min/mile

RomWod

Strength

15 July 2021

5x10 Trunk

Push Press 2x 95, 110; 1 x 125, 135, 140, 155, 165; 6x 1 x 170
Clean Pull 2x 105, 120; 1x 140, 150, 155, 175, 185; 6x 1 x 190

RomWod

Bike Erg

13 July 2021

10K Bike Erg 26:25, 2:37.7/1000m

RomWod

Strength

12 July 2021

5x10 Trunk

Push Press 5x 45; 2x95, 108; 1 x 125, 135, 140; 5x 1 x 147; 5x 2 x 125
Power Clean 2x 105, 120; 1x 135, 147, 156; 5x 1 x 165; 5x 2x 138

RomWod

WOD

11 July 2021

5x10 Trunk

WOD
For Time:
25 KB Swings (53#)
400m Bike Erg
20 KB Swings (53#)
800m Bike Erg

15 KB Swings (53#)
1600m Bike Erg

10 KB Swings (53#)

Time: 9:42

RomWod

Bike Erg

9 July 2021

10K Bike Erg 25:25, 2:32.0/1000m

RomWod

Strength

7 July 2021

5x10 Trunk

Strict Press 5x 45; 3 x 77; 2x95, 108; 1 x 125, 135, 140; 5x 1 x 147; 5x 2 x 125
Power Clean 3 x 87; 2x 105, 121; 1x 138, 147, 156; 5x 1 x 165; 5x 2x 138

RomWod

Hike

5 July 2021

Hike (Canal) 66:07, 4.03 miles, 16:24 min/mile

RomWod

Hike & Strength

4 July 2021

Hike (Veterans) 51:19, 3.01 miles, 17:02 min/mile

5x10 Trunk

Push Press 2x 95, 108; 1 x 125, 135, 140, 155; 6x 1 x 165
Clean Pull 2x 105, 121; 1x 135, 147, 155, 175; 6x 1 x 185

RomWod

Hike

3 July 2021

Hike (Baseball Fields) 55:58, 3.58 miles, 15:38 min/mile

RomWod

Simple & Sinister

2 July 2021

5x10 Trunk

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

RomWod

Bike Erg

1 July 2021

10K Bike Erg 26:16, 2:37.1/1000m

RomWod