Pre WOD
For time
50 wall balls
50 box jumps (24 inches)
Time: 4:15
WOD
death by thruster (95/65)
10 rounds. 2 minutes rest, then completed round of 11
Post WOD
Tabata figure A push ups: 60 total
Tuesday, November 29, 2011
111129
Row 10k
40:24.4 10000m 24spm 02:01.2/500m
08:10.7 2000 26 02:02.6
08:03.8 4000 25 02:00.9
08:05.8 6000 25 02:01.4
08:05.2 8000 25 02:01.3
07:58.9 10000 25 01:59.7
40:24.4 10000m 24spm 02:01.2/500m
08:10.7 2000 26 02:02.6
08:03.8 4000 25 02:00.9
08:05.8 6000 25 02:01.4
08:05.2 8000 25 02:01.3
07:58.9 10000 25 01:59.7
Monday, November 28, 2011
111128
SWOD
Press 3x5: 112.5
Deadlift 1x5: 315
Row:
30:01.0 7048m 25spm 02:07.7/500m
08:20.1 2000 26 02:05.0
08:27.2 4000 26 02:06.8
08:39.0 6000 25 02:09.7
04:34.7 7048 25 02:11.0
PM Row:
11:52.2 2952m 25spm 02:00.6/500m
02:28.3 600 27 02:03.5
02:28.5 1200 25 02:03.7
02:26.7 1800 26 02:02.2
02:23.3 2400 26 01:59.4
02:05.5 2952 26 01:53.6
Press 3x5: 112.5
Deadlift 1x5: 315
Row:
30:01.0 7048m 25spm 02:07.7/500m
08:20.1 2000 26 02:05.0
08:27.2 4000 26 02:06.8
08:39.0 6000 25 02:09.7
04:34.7 7048 25 02:11.0
PM Row:
11:52.2 2952m 25spm 02:00.6/500m
02:28.3 600 27 02:03.5
02:28.5 1200 25 02:03.7
02:26.7 1800 26 02:02.2
02:23.3 2400 26 01:59.4
02:05.5 2952 26 01:53.6
Sunday, November 27, 2011
111127
1:28:21 20000m 23spm 02:12.5/500m
16:57.3 4000 25 02:07.1
16:58.8 8000 25 02:07.3
20:17.3 12000 20 02:32.1
17:14.0 16000 24 02:09.2
16:53.6 20000 24 02:06.7
16:57.3 4000 25 02:07.1
16:58.8 8000 25 02:07.3
20:17.3 12000 20 02:32.1
17:14.0 16000 24 02:09.2
16:53.6 20000 24 02:06.7
Saturday, November 26, 2011
111126
WOD
AMRAP 20 min
5 toes to bar
10 push ups
15 kb swings
20 air squat
9 rounds.
41.2 pound dumbbell swings.
Warm-up row:
08:16.0 2000m 25spm 02:04.0/500m
Post WOD row:
33:28.9 8000m 24spm 02:05.5/500m
AMRAP 20 min
5 toes to bar
10 push ups
15 kb swings
20 air squat
9 rounds.
41.2 pound dumbbell swings.
Warm-up row:
08:16.0 2000m 25spm 02:04.0/500m
Post WOD row:
33:28.9 8000m 24spm 02:05.5/500m
Friday, November 25, 2011
111125
WEDNESDAY 111123
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
Time: 12:34
110706: 12:44
110207: 14:36
Warm-up row:
08:22.0 2000m 25spm 02:05.5/500m
Post WOD row:
33:12.0 8000m 24spm 02:04.5/500m
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
Time: 12:34
110706: 12:44
110207: 14:36
Warm-up row:
08:22.0 2000m 25spm 02:05.5/500m
Post WOD row:
33:12.0 8000m 24spm 02:04.5/500m
Wednesday, November 23, 2011
Tuesday, November 22, 2011
111122
WOD
4 rounds
300 m row
30 wall balls (20/14)
30 burpees
Time 24:00
Pre-Wod:
1-1-1-1-1 weighted push-ups
25-45-70-90-100
4 rounds
300 m row
30 wall balls (20/14)
30 burpees
Time 24:00
Pre-Wod:
1-1-1-1-1 weighted push-ups
25-45-70-90-100
Monday, November 21, 2011
111121
Row: 30 minute time trial
30:00.0 7746m 24spm 01:56.1/500m
06:00.0 1563 25 01:55.1
12:00.0 1558 24 01:55.5
18:00.0 1533 24 01:57.4
24:00.0 1538 24 01:57.0
30:00.0 1555 25 01:55.7
Warm-up
5 minute row: 1229m, 02:02.0/500m
30:00.0 7746m 24spm 01:56.1/500m
06:00.0 1563 25 01:55.1
12:00.0 1558 24 01:55.5
18:00.0 1533 24 01:57.4
24:00.0 1538 24 01:57.0
30:00.0 1555 25 01:55.7
Warm-up
5 minute row: 1229m, 02:02.0/500m
Friday, November 18, 2011
111118
WOD
5 min AMRAP
10 SDHP (96/65)
10 burpees
Rest 2 min
5 min AMRAP
10 hang power cleans (95/65)
15 air squats
Rest 2 min
5 min AMRAP
10 push press (95/65)
10 pull ups
Round 1: 4 rounds + 2 SDHP
Round 2: 4 rounds + 3 HPC
Round 3: 3 rounds + 5 PP
Post WOD:
Tabata planks
5 min AMRAP
10 SDHP (96/65)
10 burpees
Rest 2 min
5 min AMRAP
10 hang power cleans (95/65)
15 air squats
Rest 2 min
5 min AMRAP
10 push press (95/65)
10 pull ups
Round 1: 4 rounds + 2 SDHP
Round 2: 4 rounds + 3 HPC
Round 3: 3 rounds + 5 PP
Post WOD:
Tabata planks
Thursday, November 17, 2011
Tuesday, November 15, 2011
111115
SWOD
Press 3x5: 122.5 (4-2-3) MUST RESET
WOD
15 min AMRAP
10 thrusters (95/65)
20 push ups
30 lateral bar hops
4 rounds + 10 thrusters + 10 push ups
Post WOD
Tabata plank holds
Press 3x5: 122.5 (4-2-3) MUST RESET
WOD
15 min AMRAP
10 thrusters (95/65)
20 push ups
30 lateral bar hops
4 rounds + 10 thrusters + 10 push ups
Post WOD
Tabata plank holds
Monday, November 14, 2011
111114
5 minute row
3 rounds of:
15 GHD sit-ups
15 back extensions
15 dumbbell swings, 55 lbs
5 minute row
3 rounds of:
15 GHD sit-ups
15 back extensions
15 dumbbell swings, 55 lbs
5 minute row
Sunday, November 13, 2011
Friday, November 11, 2011
111111
FRIDAY 111111
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
39:31 (no vest)
first mile: 7:33
last mile: 7:15
partitioned 5-10-15 x 20
Last time (110817): 47:35
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
39:31 (no vest)
first mile: 7:33
last mile: 7:15
partitioned 5-10-15 x 20
Last time (110817): 47:35
Thursday, November 10, 2011
111110
SWOD
Squat 3x5: 250
Bench Press 3x5: 190
WOD
Complete the following for time:
800 meter run
75 hand-release push-ups
185-lb. deadlift, 50 reps
Time: 10:10
Squat 3x5: 250
Bench Press 3x5: 190
WOD
Complete the following for time:
800 meter run
75 hand-release push-ups
185-lb. deadlift, 50 reps
Time: 10:10
Tuesday, November 8, 2011
111108
WOD
4 Rounds
7 ground to overhead 135
200 m row
Time: 10:43
cool down
3 rounds
15 hollow rocks
10 wall ball sit-ups
4 Rounds
7 ground to overhead 135
200 m row
Time: 10:43
cool down
3 rounds
15 hollow rocks
10 wall ball sit-ups
Monday, November 7, 2011
111107
Row 6k
22:41.0 6000m 25spm 01:53.4/500m
04:23.5 1200 25 01:49.7
04:30.7 2400 25 01:52.7
04:35.8 3600 26 01:54.9
04:36.8 4800 25 01:55.3
04:34.1 6000 25 01:54.2
Warm-up
5 minute row: 1192m, 02:05.8/500m
Cool-down
5 minute row: 1063m, 02:21.1/500m
22:41.0 6000m 25spm 01:53.4/500m
04:23.5 1200 25 01:49.7
04:30.7 2400 25 01:52.7
04:35.8 3600 26 01:54.9
04:36.8 4800 25 01:55.3
04:34.1 6000 25 01:54.2
Warm-up
5 minute row: 1192m, 02:05.8/500m
Cool-down
5 minute row: 1063m, 02:21.1/500m
Sunday, November 6, 2011
111106
“J.T.”
21-15-9 reps of:
Handstand Push ups
Ring dips
Push ups
Time: 21:55. Range of motion was less than perfect on the HSPUs.
Previous:
(110727): 23:00
(110411): 21:41. Bar dips, otherwise Rx'd.
21-15-9 reps of:
Handstand Push ups
Ring dips
Push ups
Time: 21:55. Range of motion was less than perfect on the HSPUs.
Previous:
(110727): 23:00
(110411): 21:41. Bar dips, otherwise Rx'd.
Friday, November 4, 2011
111104
SWOD
Squat 3x5: 245
Bench Press 3x5: 185
FRIDAY 10.28.2011: C SHORT INTERVALS DAY 2 WEEK 2
Row: 9-12 x (1:00 on, 1:00 off)
10:00.0 2956m 31spm 01:41.4/500m
01:00.0 317 31 01:34.6
01:00.0 299 30 01:40.3
01:00.0 307 33 01:37.7
01:00.0 298 32 01:40.6
01:00.0 287 30 01:44.5
01:00.0 292 32 01:42.7
01:00.0 290 31 01:43.4
01:00.0 286 30 01:44.8
01:00.0 288 30 01:44.1
01:00.0 294 31 01:42.0
Cool-down
5 minute row: 1110m, 02:15.1/500m
Squat 3x5: 245
Bench Press 3x5: 185
FRIDAY 10.28.2011: C SHORT INTERVALS DAY 2 WEEK 2
Row: 9-12 x (1:00 on, 1:00 off)
10:00.0 2956m 31spm 01:41.4/500m
01:00.0 317 31 01:34.6
01:00.0 299 30 01:40.3
01:00.0 307 33 01:37.7
01:00.0 298 32 01:40.6
01:00.0 287 30 01:44.5
01:00.0 292 32 01:42.7
01:00.0 290 31 01:43.4
01:00.0 286 30 01:44.8
01:00.0 288 30 01:44.1
01:00.0 294 31 01:42.0
Cool-down
5 minute row: 1110m, 02:15.1/500m
Thursday, November 3, 2011
111103
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of the couplet:
kettlebell swings
burpees
41.2 pound dumbbell swings. Time: 15:28
Last time(110824): 17:15
kettlebell swings
burpees
41.2 pound dumbbell swings. Time: 15:28
Last time(110824): 17:15
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