Thursday, October 31, 2013

131031

press:
5 × 60, 5 × 75, 3 × 90, 5 × 100, 5 × 115, 5+ × 130 (8)
10 × 85, 10 × 85, 10 × 85, 10 × 85, 10 × 85

Wendler 5/3/1 Logbook

then:
Minute On...Minute Off
30 KB Swings - 2 pood

*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round not completed, perform 10 burpees.

Post rounds completed and if any penalties were counted to comments.

5 rounds completed, no penalties!  7-9 seconds left in each round.

Tuesday, October 29, 2013

131029

squat:
5 × 110, 5 × 135, 3 × 165, 5 × 180, 5 × 205, 5+ × 230 (12)
10 × 150, 10 × 150, 10 × 150, 10 × 150, 10 × 150

Wendler 5/3/1 Logbook

then:
Complete 4 rounds for time of:
30 air squats
15 hand release push-ups
200m run

Time: 8:51

Cool-down 10 minute row: 2316 2:09.5/500m

Monday, October 28, 2013

131028

bench press:
5 × 95, 5 × 115, 3 × 140, 5 × 150, 5 × 175, 5+ × 200 (9)
10 × 130, 10 × 130, 10 × 130, 10 × 130, 10 × 130

Wendler 5/3/1 Logbook

then:
As many rounds as possible in 12 minutes:
7 Dumbbell Hang Cleans 50 lbs
7 Burpees
7 Push Ups

7 rounds even.

Warm-up 10 minute row: 2424, 2:03.7/500m
Cool-down 10 minute row: 2294 2:10.8/500m

Friday, October 25, 2013

131025

press:
5 × 60, 5 × 75, 5 × 90
10 × 80, 10 × 80, 10 × 80, 10 × 80, 10 × 80

deadlift:
5 × 145, 5 × 180, 5 × 215
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2395, 2:05.4/500m
Cool-down 10 minute row: 2286 2:09.2/500m

Thursday, October 24, 2013

131024

1,500 Rep WOD
10 rounds of:
100 jump ropes
10 burpees
10 sit-ups
10 push-ups
10 squats
10 pull-ups

Subbed wall-runs for pull-ups. Time: 44:56 (3:29, 4:14, 3:47, 5:37, 5:11, 5:03, 4:30, 4:25, 4:37, 3:59)

Warm-up 10 minute row: 2303, 2:10.2/500m
Cool-down 10 minute row: 2134, 2:20.5/500m

Tuesday, October 22, 2013

131022

bench press:
5 × 90, 5 × 115, 5 × 135
10 × 125, 10 × 125, 10 × 125, 10 × 125, 10 × 125

squat:
5 × 110, 5 × 135, 5 × 160
10 × 150, 10 × 150, 10 × 150, 10 × 150, 10 × 150

Wendler 5/3/1 Logbook

Then:
Every minute on the minute for 10 minutes:
Odd minutes: 25 American kettlebell swings (53#/35#)
Even minutes: 12 pull-ups

For every minute you do not complete the required work, do 500m of rowing after the workout is over. Post your result as no penalty or penalty.

No penalties.  Rowed anyway.

Warm-up 10 minute row: 2340, 2:08.2/500m
Cool-down 10 minute row: 2173 2:18.0/500m

Monday, October 21, 2013

131021

SATURDAY 091003

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

Pistols unweighted. Time: 19:47

Warm-up 10 minute row: 2449, 2:02.5/500m
Cool-down 10 minute row: 2297 2:10.6/500m

Saturday, October 19, 2013

131019

WOD
8 rounds
8 clean and jerk (135/95)
8 burpee box jumps
8 pull-ups

4 rounds. 
16:22

Warm-up 10 minute row: 2335, 2:08.4/500m
Cool-down 10 minute row: 2294 2:10.7/500m

Friday, October 18, 2013

131018

deadlift:
5 × 145, 5 × 180, 3 × 215, 5 × 265, 3 × 300, 1+ × 335 (4)
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195

Collar slipped off so had to stop early on the last set.

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2434, 2:03.8/500m
Cool-down 10 minute row: 2294 2:10.7/500m

Thursday, October 17, 2013

131017

press:
5 × 60, 5 × 75, 3 × 90, 5 × 110, 3 × 125, 1+ × 140 (6)
10 × 80, 10 × 80, 10 × 80, 10 × 80, 10 × 80

Wendler 5/3/1 Logbook

Row: 8 x 20:10, use meters or watts

109+109+103+99+97+95+96+92=802m, 1:39.7/500m

130503:113+112+105+103+101+101+100+100=835m, 1:35.8/500m

Warm-up 10 minute row: 2431, 2:03.4/500m
Cool-down 10 minute row: 2343 2:08.0/500m

Tuesday, October 15, 2013

131015

squat
5 × 110, 5 × 135, 3 × 160, 5 × 200, 3 × 230, 1+ × 255 (10)
10 × 150, 10 × 150, 10 × 150, 10 × 150, 10 × 150

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2460, 2:01.9/500m
Cool-down 10 minute row: 2287 2:11.2/500m

Monday, October 14, 2013

131014

bench press
5 × 90, 5 × 115, 3 × 135, 5 × 170, 3 × 195, 1+ × 215 (6)
10 × 125, 10 × 125, 10 × 125, 10 × 125, 10 × 125

Wendler 5/3/1 Logbook

then:
21-15-9
goblet squat (1.5 pood)
KBS (1.5 pood)
*Row 20 cals between rounds

rest 3 min

21-15-9
Burpees Box Jumps 24"
Toes to Bar
*Run 200 between rounds

Sit-ups instead of toes to bar. Two rows and two runs, assuming that's what "between" means.
Time: 19:03 (with rest)

Cool-down 10 minute row: 2326 2:08.9/500m

Saturday, October 12, 2013

131012

deadlift:
5 × 145, 5 × 180, 3 × 215, 3 × 250, 3 × 285, 3+ × 320 (9)
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195

Wendler 5/3/1 Logbook

then:

Complete as many rounds as possible in 8 minutes of:
10 plyo push-ups (M:45# plate/W:25# plate)
10 overhead walking lunges with bumper plate.

Did clapping plyo push-ups either because I'm such a badass or I wasn't paying attention to the WOD demo.

4 rounds + 10 push-ups.

Warm-up 10 minute row: 2336, 2:08.4/500m
Cool-down 10 minute row: 2314 2:09.6/500m

Friday, October 11, 2013

131011

press
5 × 60, 5 × 75, 3 × 90, 3 × 105, 3 × 120, 3+ × 130 (9)
10 × 80, 10 × 80, 10 × 80, 10 × 80, 10 × 80

Wendler 5/3/1 Logbook

then:
12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Kettlebell Swings, 2 pood
Box Jump, 24 inch

Time: 10:08

Warm-up 10 minute row: 2370, 2:06.5/500m
Cool-down 10 minute row: 2191 2:16.9/500m

Thursday, October 10, 2013

131010

12:00 AMRAP
6 GHD sit-ups
12 burpees

8 rounds + 6 GHD sit-ups + 8 burpees

Warm-up 10 minute row: 2364, 2:06.9/500m
Cool-down 10 minute row: 2258 2:12.8/500m

Tuesday, October 8, 2013

131008

squat
5 × 110, 5 × 135, 3 × 160, 3 × 190, 3 × 215, 3+ × 240 (10)
10 × 150, 10 × 150, 10 × 150, 10 × 150, 10 × 150

Wendler 5/3/1 Logbook

Monday, October 7, 2013

131007

bench press
5 × 90, 5 × 115, 3 × 135, 3 × 160, 3 × 180, 3+ × 205 (8)
10 × 125, 10 × 125, 10 × 125, 10 × 125, 10 × 125

Wendler 5/3/1 Logbook

Then:
3 rounds for time of:
Run, 400m
25 Pull-ups

Time: 10:34

Cool-down 15 minute row: 3367 2:13.6/500m

Saturday, October 5, 2013

131005

deadlift
5 × 145, 5 × 180, 3 × 215, 5 × 230, 5 × 265, 5+ × 300 (12)
10 × 195, 10 × 195, 10 × 195, 10 × 195, 10 × 195

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2342, 2:08.0/500m
Cool-down 10 minute row: 2266 2:12.3/500m

Friday, October 4, 2013

131004

press:
5 × 60, 5 × 75, 3 × 90, 5 × 95, 5 × 110, 5+ × 125 (10)
10 × 80, 10 × 80, 10 × 80, 10 × 80, 10 × 80
Rocksteady
AMRAP 15
6 Handstand Push-ups
12 Kettlebell Swings (70, 53#)
200m Run
5 rounds + 2 HSPU

Warm-up 10 minute row: 2376 2:06.2/500m

Thursday, October 3, 2013

131003

Row: 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

5:00: 1385m, 1:48.3/500m
6:00: 1601m, 1:52.4/500m
7:00: 1816m, 1:55.6/500m

Total: 18:00.0, 4802m, 1:52.4/500m

Warm-up 10 minute row: 2446, 2:02.6/500m
Cool-down 10 minute row: 2301 2:10.3/500m

Tuesday, October 1, 2013

131001

squat
5 × 110, 5 × 135, 3 × 160, 5 × 175, 5 × 200, 5+ × 230 (12)
10 × 150, 10 × 150, 10 × 150, 10 × 150, 10 × 150

Wendler 5/3/1 Logbook

then:

MONDAY 130930

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

No bar, regular burpees. Three rounds.

Time: 11:50