Hike

29 Apr 2022

Hike (Ann Van), 57:16, 3.34 miles,
17:07 min/mile, 20# Pack

RomWod

StrongFirst A&A

28 Apr 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 KB Clean & Jerk (53#)
Switch hands every 30 sec
3 Air Squats every minute

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Row

27 Mar 2022

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each (intervals)
Accumulated 100 Push Ups

Time: 18:23 (includes transition time)

RomWod

Strength

25 Apr 2022

5x10 Trunk
5x3 Press & Front Squat (45#)

Strength
Strict Press 3 x 75; 2 x 95, 110; 1 x 125; 12 x 1 x 135; 5 x 2 x 115

RomWod

Strength & Hike

24 Apr 2022

5x10 Trunk
5x3 Power Clean & Front Squat (45#)

Strength
Power Clean 3 x 95; 2 x 105, 125; 1 x 145; 12 x 1 x 150; 5 x 2 x 130

Hike (Ann Van), 58:20, 3.38 miles,
17:25 min/mile, no Pack

RomWod

Hike

22 Apr 2022

Hike (Canal), 54:00, 3.12 miles,
17:19 min/mile, 20# Pack

RomWod

Strength

21 Apr 2022

5x10 Trunk
5x3 Clean & Jerk (45)

Push Press 2 x 95, 110; 1 x 125; 10 x 1 x 140
Clean Pull 2 x 105, 125; 1 x 140; 10 x 1 x 160

RomWod

Hike

20 Apr 2022

Hike (Veterans), 53:23, 3.19 miles,
16:43 min/mile, 17# Pack

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Bike Erg

18 Apr 2022

Bike 35 minutes Bike Erg 14040m, 2:30.5/1000m

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Strength

18 Apr 2022

5x10 Trunk

Strict Press 3 x 45,65,75; 2 x 95, 110; 12 x 1 x 125
Power Clean 3 x 95; 2 x 105, 125; 12 x 1 x 140

RomWod

Hike

17 Apr 2022

Hike (Ann Van), 57:10, 3.29 miles,
17:21 min/mile, 17# Pack

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Bike Erg

15 Apr 2022

Bike 30 minutes Bike Erg 11185m, 2:41.5/1000m

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Strength

14 Apr 2022

5x10 Trunk

Power Clean 

3 x 45, 65, 85

2x 105, 125 

1x 140, 150, 160, 165, 170, 175(f)

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Hike

13 Apr 2022

Hike (Veterans), 1:02:54, 3.30 miles,
19:03min/mile, No Pack

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Strict Press & Hike

11 Apr 2022

5x10 Trunk

Strength
Strict Press 

3x 45,55,65,75,85
1x 95,105,115,125,135,145,155,165(f),160(f)

Hike (Veterans), 52:14, 3.19 miles,
16:22 min/mile, 17# Pack

RomWod

Hike

10 Apr 2022

Hike (Veterans), 45:48, 2.75 miles,
16:37 min/mile, 15# Pack

RomWod

Simple & Sinister

9 Apr 2022

5x10 Trunk

WOD
EMOM 5 minutes
10 KB Swing 5x10/hand (53#)
Rest
EMOM 10 minutes
1 TGU /hand (5 ea)

RomWod

Hike

8 Apr 2022

Hike (Baseball Fields), 56:02, 3.29 miles,
17:02 min/mile, 15# Pack

RomWod

StrongFirst A&A

7 Apr 2022

5x10 Trunk

WOD
EMOM 30 minutes
1st 25 minutes: 1 KB Clean & 2 Jerks (53#)
Last 5 minutes: 2 KB Clean & 2 Jerks (53#)
Switch hands every 30 sec

RomWod

Hike

4 Apr 2022

Hike (Veterans), 53:24, 3.19 miles,
16:42 min/mile, 15# Pack

RomWod

Philly hotel

3 Apr 2022

5x10 Trunk

WOD
1…10 reps of
Air Squats
Push Ups
Tuck Ups

Time: 12:15

RomWod