wod_results_table

Avg HR (field_average_hr)
Max HR (field_max_hr)
WOD
Title Body Title Aerobic TE Anaerobic TE Avg HR Max HR Comment
3-11-2025

Bench Press

  • #45x10
  • #135x5
  • #185x3
  • #245x3x3

Strict Chins

  • 3 BW
  • #53x3x3

Bar Dips

  • 5 BW
  • #80x3x3

S&S

KB Swing Russian Single Arm

#70x5 each arm x10

Turkish Getup

#53x5 each arm
3-10-2025

Bench Press

  • #45x10
  • #135x5
  • #185x3
  • #235x3x1
  • #245x3x2

Strict Chins

  • 3 BW
  • #53x3x3

Bar Dips

  • 5 BW
  • #80x3x3

S&S

KB Swing Russian Single Arm

#70x5 each arm x10

Turkish Getup

#53x5

 Completed
3-9-2025

3 Mile Bike

Bench Press

  • #45x10
  • #135x5
  • #185x3
  • #235x3
  • #245x3
  • #235x3 

Strict Chins

  • 3 BW
  • #53x3x3

Bar Dips

  • 5 BW
  • #80x3x3

S&S

KB Swing Russian Single Arm

#70x5 each arm x10

Turkish Getup

#53x5

Stretching
3-5-2025

3 Mile Bike Warm up

  • Zercher Squat #185x3x3
  • Rope Climb L-Sit Standing to 10'ish x3

4x 3/2 Min Intervals Bike

  • 66 RPM, 67 RPM, 67/68RPM, 68 RPM
 Completed 173
3-4-2025

Bench Press

  • #45x10
  • #135x5
  • #185x3
  • #240x3x3 

Strict Chins

  • 3 BW
  • #53x3x3

Bar Dips

  • 5 BW
  • #70x3x3

Later in the day

Every 30 Seconds

  • 1 KB Clean & Jerk #53 for 10 and #70 for 20

Work to 1 RM Pull up

  • #88, #98, #108

Work to 1RM Bar Dip

  • #70, #123

 

 Completed
3-3-2025

1600M TrueForm Run

Bench Press

  • #45x10
  • #135x5
  • #185x3
  • #240x3x3 

Strict Chins

  • 3 BW
  • #53x3x3

Bar Dips

  • 5 BW
  • #70x3x3

2000M TrueForm Run

 Completed
3-2-2025

Bench Press

  • #45x10
  • #135x5
  • #185x3
  • #240x3x3 

Strict Chins

  • 3 BW
  • #53x3x3
 Completed
3-1-2025

Bench Press

  • #45x10
  • #135x5
  • #185x3
  • #240x3x3 

Strict Chins

  • 3 BW
  • #53x3x3
 Completed
2-28-2025

Bench Press

  • #45x10
  • #135x5
  • #185x3
  • #240x3x3 

Strict Chins

  • 3 BW
  • #53x3x3
 Completed
2-27-2025

10K TrueForm Run Easy

 1:14:12 3.20 0.00 131 148
2-26-2025

Bench Press

  • #45x10
  • #135x5
  • #185x3
  • #235x3x3 

Strict Chins

  • 3 BW
  • #53x3x3
 Completed
2-25-2025

Bench Press

  • #45x10
  • #135x5
  • #185x3
  • #235x3x3 

Strict Chins

  • 3 BW
  • #53x3x3
 Completed
2-24-2025

Bench Press

  • #45x10
  • #135x5
  • #185x3
  • #235x3x3 

Strict Chins

  • 3 BW
  • #53x3x3
 Completed
2-21-2025

5 RFT

  • 1 Mile Bike
  • 10 Zercher Squat #95
 16:09 3.00 0.00 146 166
2-20-2025

Bench Press

  • #45x10
  • #135x10
  • #185x5
  • #225x2
  • #245x2x10

Strict Chin Ups

  • 15, 15, 15

Tri Ext w/curl bar#70, easy-not to failure

  • 10, 10, 10
 Completed
2-19-2025

5 RFT

  • 1000M TrueForm Run
  • 10 TTB
 36:50 3.30 2.10 139 169
2-17-2025

15 AMRAP

  • 10 Push Ups
  • 15 Squats
  • 20 Cal Bike
 Completed 2.60 2.50 136 180
2-15-2025

Bench Press

  • #45x10
  • #135x10
  • #185x10
  • #205x10
  • #225x7
  • #205x10
  • #185x10

DB Strict Press hold both, press one at a time

  • #50's x10, 10, 10

Tri Ext

  • #70x15
 Completed
2-14-2025

For time:

  • 2000M Row
  • 21-15-9
    • Burpees
    • KB Swing #53
  • 2 Mile Bike
 19:47 3.20 0.00 145 168