130228

FRIDAY 130222

"Hamilton"

Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

Post time to comments.

Time: 53:43.  Runs were over a bit over, and had to go back and forth between the pull-ups and the rower.

130226

3 Rounds For Time:
Run 400m
15 - Deadlifts (BW)
12 - Hand Stand Push Ups

Time: 13:06
BW: 172.5

Warm-up 10:00 row: 2362m, 2:07.0/500m
Cool-down 10:00 row: 2489m, 2:00.5/500m

130225

Hope For Kenya
AMRAP12:
50 Squats
30 Pushups
15 Pullups

Post Score to Comments.

3 rounds + 8 squats.

Warm-up 10 minute row: 2441m, 2:02.9/500m

130224

Seven Rounds in Heaven
7 Rounds:
7 OHS (95,65)
7 Burpee Box Jumps (20)

Post Time to Comments.

Time: 13:40

Warm-up 10 minute row: 2389m, 2:05.5/500m
Cool-down 10 minute row: 2336m, 2:08.4/500m

130222

Row:
1:00 on, 1:00 off
3:00 on, 2:00 off
4:00 on, 3:00 off
5:00 on

Total: 13:00.0, 3576m,  26 SPM,  01:49.0/500m

01:00.0	294	29		01:42.0
03:00.0	838	26		01:47.3
04:00.0	1099	25		01:49.1
05:00.0	1345	24		01:51.5

Rest 10 min and then:
Push-up volume programming. Reps on the minute for 20 minutes:
12+12+12+12+12+12+12+12+12+12+12+12+12+12+12+12+12+12+12+12

Total: 240

120228: 210
120217: 220 (held 11)
120207: 212 (started at 12 and dropped to 10)

Warm-up 10 minute row: 23728m, 2:06.1/500m
Cool-down 10 minute row: 2315m, 2:09.5/500m

130221

“Helen”
3 rounds for time of:
400m Run
21 KB Swings, 1.5/1 pood
12 Pull ups
Post time to comments.

Time: 9:36

120321: 11:39
120107: 10:28
110818: 12:31

Warm-up 10 minute row: 2459m, 2:02.0/500m

130220

10 minutes- OMEM 1 squat clean + 1 front squat (175/115)
with remaining time in the minute complete AMRAP burpees

47 burpees. Had to abort the cleans after 7 minutes since 175 was too heavy.

Warm-up 10 minute row: 2478m, 2:01.0/500m

130218

500m TT
recover 2:00, then repeat 250m until form deteriorates
hold within 2-3 sec, recover 1:45

Time	Distance	SPM		500m pace
01:38.8	500	30		01:38.8
00:48.3	250	30		01:36.6
00:48.6	250	30		01:37.2
00:48.1	250	30		01:36.2
00:48.5	250	30		01:37.0
00:49.1	250	29		01:38.2
00:50.2	250	29		01:40.4

Warm-up 5 minute row: 1262m, 1:58.8/500m

130217

SUNDAY 130217
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

1.5 pood kettlebell.
8 rounds: 1:26, 1:38, 1:52, 1:54, 2:09, 2:11, 2:07, 1:42

Warm-up 10 minute row: 2443m, 2:02.7/500m

130216

WOD- “Airforce”
for time:
20 thrusters
20 SDHP
20 push jerks
20 OHS
20 front squats
On the minute, every minute= 4 burpees
(95/65)

Time: 14:51

120123: 13:56

130214

For time:
75 Handstand push-ups

At the beginning of each minute perform 4 burpees.

Made it to 58 reps of HSPU before switching to legs elevated.  Time:  22:48

130213

Pre WOD
10 min OMEM
1 squat clean + 1 Front squat

155 lbs.

Complete as many rounds and reps in 12 minutes as possible of:
225 pound Deadlift, 10 reps
10 Wall ball shots
10 Toes to bar

5 rounds even.

130212

On the Minute for 10 minutes:
Squat 225 lbs x 2

Followed by:

Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Weighted Pull Ups w/ 25 lbs
Burpees

Time: 10:45. All pull-up sets unbroken!

130209

4 Rounds For Time Of:
20 - Pull-Ups
40 - Push Ups

Time: 22:39 (3:28, 7:05, 6:07, 5:57)

130208

21-15-9 reps for time of:
185 pound Back squat
Kettlebell swing, 24kg

Time: 8:18

130207

For Time:
Run 400m
40 - Right Arm Dumbbell Snatch (35/25)
Run 400m
40 - Left Arm Dumbbell Snatch (35/25)
Run 400m

Time: 11:14.  Power snatches.

130205

WOD #57
For Time:
Burpees (50-150 - pick a number and go for it!)

100 burpees. Time: 7:21

121204: 6:40

I attempted to do another workout of 75 HSPU, 4 burpees on the minute but my arms were just too fried to make that happen.  Stalled out at rep 19 after 5 minutes.

130204

On the Minute for 10 minutes:
Squat 225 lbs x 2

Followed by
10 Rounds for time of:
12 bar dips
6 GHD sit-ups

Time: 17:39

130203

FRIDAY 130201

Three rounds for time of:
30 Pull-ups
155 pound Deadlift, 30 reps
30 Box jump, 24 inch box

Time: 21:01

Warm-up 10 minute row: 2453m, 2:02.2/500m
Cool-down 10 minute row: 2276 2:11.8/500m

130201

For Time:
40 - 30 - 20 - 10 KB Swings (1/1.5 pood)
Push Ups

Time: 10:17

Warm-up 10 minute row: 2440m, 2:02.9/500m
Cool-down 10 minute row: 2336 2:08.4/500m