2025-10-21
3.14 mile walk w/ 20# weight vest Time: 55:47 (17:45 average pace per mile, 423 calories, 100 bpm)
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October 2025
2025-10-20
WOD #1 5 rounds 10 deadlifts (155# then 175# / 105#) 10 GHD 10 kb swings (44#) 100m run Time: 14:58 (155# first round then 175# 2-5) WOD #2 5 rounds (10 min cap) 4 pull-ups 6 push-ups 8 air squats 100m run Time: 7:57
2025-10-19
WOD 5 rounds 10 wall balls 8 kb swings 6 box jumps 4 dips 2 devil’s press Time: 9:38 (20#, 53#, 24″ jumps, box dips, 30# devil’s press)
2025-10-18
3.05 mile walk w/ Kat Time: 55:53 (18:16 average pace per mile, 388 calories, 95 bpm)
2025-10-17
WOD 5 rounds 100m farmer carry (30/20) 10 alt db snatch (35/25) 20 alt obliques (44/35) 10 knee to elbow raises / v-ups 10 goblet squats (44/35) 10 bear pull throughs (25/20) Time: 25:21
2025-10-16
Rest
2025-10-15
2.08 mile walk Time: 42:44 (20:33 average pace per mile, 261 calories, 102 bpm)
2025-10-14
Rest
2025-10-13
WOD 16 min AMRAP 200m run 8 hang clean & jerks (115/75) 10 box jumps (24/20) 12 ball slams (20/15) 16 ab-mat sit-ups Total: 3 rounds + 100m run (completed 4th round after time expired)
2025-10-12
WOD 16 min EMOM 1: 15 kb thrusters (44# kb) 2: 15 calorie row 3: max t2b / do the rest as sit-ups (10, 8, 6, 6 t2b / 10, 12, 14, 14 sit-ups) 4: rest