Hike

30 Aug 2021

Hike (Ann Van) 55:07, 3.23 miles, 17:03 min/mile

RomWod

@Home

29 Aug 2021

WOD
ARAMP 30 min 
800 ft Sandbag Shoulder Carry (40#)
100 ft DB Farmers Walk Left (55#)
100 ft DB Farmers Walk Right (55#)

Result = 8 rds 

(about 1 mile of walking)

RomWod

The Quick and the Dead

28 Aug 2021

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (53# KB)

1:15 Plank

RomWod

Row

27 Aug 2021

5K Row 24:41, 2:27.8/500m

RomWod

@Home

26 Aug 2021

WOD
For Time
15 Hanging Knee Raises
20 DB Snatches (45#)
26 DB Lunges (45#)
20 DB Snatches (45#)
15 Hanging Knee Raises

Time: 7:05

1:10 minute plank

RomWod

@Home

24 Aug 2021

WOD

EMOM 12 minutes
Min 1: 10 Burpees
Min 2: 20 Tuck Ups
Min 3: Rest

1:05 minute plank

RomWod

Hike & Swing

23 Aug 2021

Hike (Baseball Fields) 41:51, 2.54 miles, 16:28 min/mile

KB Swing
EMOM 10 minutes: 10 KB Swing, 2 hand (70#, Russian)

1 minute plank

RomWod

Bike Erg

22 Aug 2021

10K Bike Erg 25:04, 2:30.1/1000m

RomWod

The Quick and the Dead

21 Aug 2021

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (53# KB)

RomWod

WOD

19 Aug 2021

5x10 Trunk

WOD
For Time:
4K Bike Erg
100 Sit Ups
2K Row

100 Sit Ups

Time: 31:05

RomWod

Bike Erg

18 Aug 2021

10K Bike Erg 25:48, 2:34.6/1000m

RomWod

WOD

17 Aug 2021

5x10 Trunk

WOD
AMRAP 10 minutes:
10 DB Hang Cleans (25#)
10 DB Push Ups 

Result = 7 rds

RomWod

Hike

15 Aug 2021

Hike (Ann Van) 58:26, 3.27 miles, 17:50 min/mile

RomWod

Row

14 Aug 2021

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each (intervals)

Time: 20:49 (includes 15 sec transition time)

RomWod

Bike Erg

13 Aug 2021

10K Bike Erg 26:26, 2:38.1/1000m

RomWod

Temecula (dads 93rd)

9 Aug 2021

Warm up: 5x10 Trunk

WOD
5BX card 2, C+

Time: 9:55

Plank 1 minute 10 seconds 

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Temecula (dads 93rd)

8 Aug 2021

Warm up: 5x10 Trunk

WOD
1-10 Air Squats
10-1 Push Ups

Time: 6:15

Plank 1 minute

RomWod

Temecula (dads 93rd)

6 Aug 2021

Warm up: 5x10 Trunk

WOD
New Daily Dozen 
1 rd
- 10 reps each

Jumping Jacks (4 count)
Squat Thrust 
Trunk Rotation 
Mountain Climber (4 count)
Squat & Reach
Bicycle Crunch (4 count)
Push Up 
Jump Lunge
Tuck Up (4 count)
Hindu Push Up 
Flutter Kick (4 count)
Burpees

Time: 9:21

RomWod

Hike

3 Aug 2021

Hike (Baseball Fields) 62:47, 3.89 miles, 16:08 min/mile

RomWod

Row

1 Aug 2021

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each (intervals)

Time: 19:51 (includes transition time)

RomWod