15-12-9-6-9-12-15 rep rounds for time of
Thrusters - 55#
Pull-ups
Run 200m (between each round)

23:30

For Time:
200m run
10 Renegade Rows (40/25)
5 Knees to Elbows
200m run
20 Renegade Rows
10 Knees to Elbows
200m run
30 Renegade Rows
15 Knees to Elbows
200m run
40 Renegade Rows
20 Knees to Elbows
200m run
50 Renegade Rows
25 Knees to Elbows

20# renegade row db’s - 19:50

Sunday 10/24 - 20 mile training run/10:28 pace.  Feeling good, reading for race day 11/14.

10/22 - Workout

5-3-1-1-1-1 - Overhead squat
65#, 75#, 85# 95#, 105# 115#

Tabata mashup - Thrusters/sumo deadlift high pulls - 42# - 141x

20 seconds on 10 second rest - 8 rounds

Just did my baseline this morning and was very happy about the results…

June baseline - 11:09

October baseline - 6:30

Stoked on my progress.

10/17

FRAN

65# - 2x’s jumping pull ups (42, 30, 18)

8:01

10/14 workout

AMRAP - 20 mins.
8 front squat
8 Hang power snatch

42# 11.5 rounds + 6 hang power snatch

Missed 12 rounds by only 2 hps!

10/1 workout

5 rounds for time of:
7 Handstand push ups
14 dumbbell Front squats 30#
250m row

10/12 workout

20-15-10-5
Heaving snatch balance (95/65)
Kettlebell swings (32/20)

43# snatch
16# kettlebell

8:52

9/23 workout - Double down card pull

30 Squat snatch - 42# - 5:44

5x 5 deadlift/10 burpies - 7:29

9/14 Workout

3 rounds for time of:
500m Row
30 Box Jumps (24/20)
25 Hip Extensions
20 Deadlifts (205/140) - 135#

22:49

Felt a slight twinge in my lower back during round 3 of the deadlift so I only completed 10 on my final round.

9/7 workout

5 rounds, for time:
400m Run
500m Row

23:32

8/23 workout

For time:
1,000m Row
————————
5 rounds of:
10 Overhead Squats (115/75)
10 Burpees
————————
800m Run

21:52

Back Squat 5-5-5+ - 95#/115#/130# x10/165# x2
Wendler – Cycle 4, Week 1
5 (65%)
5 (75%)
5+ (85%)

——————————

5 rounds for time:
5 Deadlifts (275#/185#) - 135#
10 Pull Ups (Chest to Bar) - head above bar only

6:21