October 2024

2024-10-21

Skill-work: Stop Deadlift (no Bouncing off floor) 5 X 3 Weight: 155, 185, 205, 225, 245 Conditioning: 3 Rounds For Time 500 M Row 15 Power Cleans 20 Jump Squats RX(115,75) Time: 18:28 rx

WOD 20 minutes of “Dice” w/ Kat 1 – push-ups 2 – v-ups 3 – squats 4 – obliques per side (35#) 5 – db rows per arm (35#) 6 – upright row to lateral raise per arm (12#) Total: 39, 17, 30, 30, 36, 29 (rounded up to 50 …

2024-10-19

Rest

2024-10-18

3.25 mile walk Time: 55:13 (16:57 average pace per mile, 435 calories, 98 bpm)

2024-10-17

WOD 21 – 15 – 9 – 15 – 21 sumo deadlift (115#) T2B / GHD box jumps (24″) Time: 19:30 (ghd)

2024-10-16

3.22 mile walk Time: 57:41 (17:55 average pace per mile, 406 calories, 91 bpm)

2024-10-15

Warm up 3 sets of 12 reps each armdb bench pressdb row WOD 3 x 5 min AMRAP10 thrusters (75#)10 push-ups10 kb swings (53#) 1 min rest between rounds Total: 7 rounds

2024-10-14

Hiking w/ Kat at Crystal Cove 4.95 mile walk Time: 2:02:01 (24:37 average pace per mile, 730 calories, 87 bpm)

2024-10-13

Motorcycle ride Distance : 104 miles Time: 2:42:00 Weightlifting and motorcycle cleaning db thrusters 35#12, 10 8 db push press 30#12, 10, 8 db curls 20#12, 10, 8 Time: 1:00:01

2024-10-12

Rest