WODs
 | Fri, May 5 2023 |  |
| Walk-Hike (for distance) | Mountain Bike (for distance) | 20230503 Strength | 20230505 MetCon |
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025 Wed,Jul9,2025 Wed,Jun25,2025
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Mountain Bike (for distance)
(Distance)
Mountain Bike for distance and time
Planned: Fri,Jun23,2023 Thu,Jun22,2023 Mon,May15,2023 Fri,May5,2023 Fri,Apr21,2023 Mon,Apr17,2023 Sat,May21,2022 Fri,May20,2022
| Duane | 2.4 mile to gym Rx | 2.4 mile to loft |
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20230503 Strength
(Weight)
Shoulder Press
Build to a heavy 5
Drop 10% and complete
5x5 @ 60-65%
————-
3 sets
10 Seated DB Curls (25#)
10 Barbell Rows
10 RedBand Tricep Extensions
| Duane | 120x5x5 Rx | 45-45-65-65-75-75-85-85-95-95-105-105-115-115-125-125-135-135)x5 |
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20230505 MetCon
(Time)
5 Rounds:
2 minute Bike Erg
10 DB Bench Press
30 second Plank
10 Russian twists (25/15)
| Duane | 20:27 Rx | 55# DB Bench; Bike Erg-6-124 calories |
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