Tuesday, March 31, 2015

150331

“Partners in Crime”
AMRAP 20: Teams of 2
1 k Row
100 Air Squats
100 Sit-Ups
100 Kettlebell Swings (53/35)
*Split reps anyhow
Post Rounds and Reps to Comments

1 round + 1199 reps. PattyWOD.

Warm-up 5 minute row: 1224m, 2:02.5/500m
Cool-down 5 minute row: 1171m 2:08.0/500m

Monday, March 30, 2015

150330

For time:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swing 72lbs
burpee

Time: 8:04

Warm-up 10 minute row: 2398m, 2:06.2/500m
Cool-down 10 minute row: 2310m 2:09.8/500m

Saturday, March 28, 2015

150338

150315
Gaza
5 rounds for time of:
35 kettlebell swings, 1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 30-inch box
1-mile run

Scaled to two rounds.
Time: 32:31

Warm-up 10 minute row: 2309m, 2:09.9/500m
Cool-down 10 minute row: 2282m 2:11.4/500m

Friday, March 27, 2015

150327

squat:
5 × 115, 5 × 140, 3 × 170, 5 × 210, 3 × 240, 1+ × 270 (9)
1? × 280 (1)
1? × 295(1)
AMRAP × 210 (6)

then:
As many rounds as possible in 10 minutes:
10 Supine Ring Pull Ups
10 True Push Ups

9 rounds + 5 supine ring pull-ups

Warm-up 10 minute row: 2443m, 2:02.7/500m
Cool-down 10 minute row: 2333m 2:08.5/500m

Wednesday, March 25, 2015

150325

Swim:
Repeat 50m, recover :30s until form/pace deteriorates. Rest 5:00 then repeat:

0:56, 1:02, 1:10, 1:11, 1:14, 1:14, 1:12, 1:14, 1:14, 1:12 = 11:39
1:07, 1:11, 1:16, 1:13, 1:15, 1:18, 1:19, 1:16, 1:19, 1:19 = 12:33

150122:
0:54, 1:03, 1:09, 1:12, 1:13, 1:16, 1:16, 1:14, 1:16, 1:16 = 11:49
1:07, 1:11, 1:13, 1:14, 1:16, 1:15, 1:18, 1:16, 1:16, 1:12 = 12:18

141125:
0:52, 1:04, 1:09, 1:12, 1:14, 1:13, 1:10, 1:14, 1:17, 1:14 = 11:36
1:05, 1:12, 1:14, 1:13, 1:16, 1:15, 1:13, 1:13, 1:14, 1:17 = 12:12

Tuesday, March 24, 2015

150324

bench press:
5 × 90, 5 × 110, 3 × 130, 5 × 165, 3 × 185, 1+ × 210 (7)
1? × 220 (1)
1? × 230 (1)
AMRAP × 165 (12)

Warm-up 10 minute row: 2347m, 2:07.8/500m
Cool-down 10 minute row: 2351m 2:07.6/500m

Saturday, March 21, 2015

150321

5 minutes handstand practice.

Then:
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Time: 4:44

120719: 5:35
110930: 7:33

Warm-up 10 minute row: 2386m, 2:05.7/500m

Friday, March 20, 2015

150320

deadlift:
5 × 160, 5 × 200, 3 × 240, 5 × 300, 3 × 340, 1+ 370 (1)

Warm-up 10 minute row: 2399m, 2:05.0/500m
Cool-down 10 minute row: 2373m 2:06.4/500m

Thursday, March 19, 2015

150319

SATURDAY 140906
Rocket
Complete as many rounds as possible in 30 minutes of:
50-yard swim
10 push-ups
15 squats

11 rounds even. Had about 15 seconds left and didn't attempt a swim in that time.

141106: 10 rounds + 50 yard swim + 10 push-ups.
141008: 10 rounds + 50 yard swim + 4 push-ups.

Tuesday, March 17, 2015

150317

press:
5 × 65, 5 × 80, 3 × 95, 5 × 120, 3 × 135, 1+ × 150 (4)

then:
400m Run
30/20/10 reps of:
American Kettlebell Swings (M:53#/W:35#)
Wallballs (M:20#-10′/W:14#-9′)

time: 8:31

Warm-up 10 minute row: 2409m, 2:04.5/500m
Cool-down 10 minute row: 2372m 2:06.4/500m

Monday, March 16, 2015

150316

TUESDAY 150317
Row 2,000 meters
Post time to comments.

Time: 6:58.6, 1:44.6/500m

Warm-up 10 minute row: 2418m, 2:04.0/500m

Saturday, March 14, 2015

150414

squat:
5 × 115, 5 × 140, 3 × 170, 3 × 200, 3 × 225, 3+ × 255 (3)
3? × 270 (3)
3? × 280 (3)
AMRAP × 200 (15)

then:
21-15-9
Plate Overhead Walking Lunge (45 lbs)
Push Ups

Time: 3:56

Warm-up 10 minute row: 2477m, 2:01.1/500m
Cool-down 10 minute row: 2373m 2:06.4/500m

Friday, March 13, 2015

150313

bench press:
5 × 90, 5 × 110, 3 × 130, 3 × 155, 3 × 175, 3+ × 195 (10)
3? × 210 (3)
3? × 220 (2)
AMRAP × 155 (13)

Warm-up 10 minute row: 2442m, 2:02.8/500m
Cool-down 10 minute row: 2412m 2:04.3/500m

Thursday, March 12, 2015

150312

Swim: 1000m Time trial

Time: 30:30

150205: 30:01
121116: 36:05

Tuesday, March 10, 2015

150310

10 rounds for time of:
205-lb. front squats, 5 reps
5 parallette handstand push-ups

Scaled to: 5 rounds, 172.5 lbs. Regular HSPU.

Time: 11:24

Warm-up 10 minute row: 2383m, 2:05.8/500m
Cool-down 10 minute row: 2339m 2:08.2/500m

Monday, March 9, 2015

150309

For time:
10-9-8-7-6-5-4-3-2-1
KB Swing (32/24kg)
Burpee Box Jump Over (24”/20”)

Time: 11:17

Warm-up 10 minute row: 2374m, 2:06.4/500m
Cool-down 5 minute row: 1184m 2:06.8/500m

Sunday, March 8, 2015

150308

deadlift:
5 × 160, 5 × 200, 3 × 240, 3 × 280, 3 × 320, 3+ × 360 (9)

then:
Clean and jerk ladder, on 1:30. Started at 115. Finished 205. Failed 215.

Warm-up 10 minute row: 2327m, 2:08.9/500m
Cool-down 10 minute row: 2415m 2:04.2/500m

Friday, March 6, 2015

150306

press:
5 × 65, 5 × 80, 3 × 95, 3 × 115, 3 × 130, 3+ × 145 (7)

then:
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
8 kettlebell swings (1.5 pood)
8 box jumps (24")

From 3:00-6:00
2 rounds of:
10 kettlebell swings (1.5 pood)
10 box jumps (24")

From 6:00-9:00
2 rounds of:
12 kettlebell swings (1.5 pood)
12 box jumps (24")

Etc., following same pattern until you fail to complete both rounds.

8+8+8+8+10+10+10+10+12+12+12+12+14+14+14+14+16+16+16+13=237 reps

Warm-up 10 minute row: 2448m, 2:02.5/500m
Cool-down 10 minute row: 2390m 2:05.5/500m

Wednesday, March 4, 2015

150304

10 rounds for time of:
Row 250m
10 push-ups
15 squats

Time: 18:26. Stopwatch only showed 9 rounds, but I rowed 250m so I must have messed something up.

Warm-up 10 minute row: 2385m, 2:05.7/500m
Cool-down 10 minute row: 2428m 2:03.5/500m

Tuesday, March 3, 2015

150303

“Picture”
AMRAP 15
30 Jumping Lunges
30 Kettlebell Swings (53/35)
30 Push-Ups

3 rounds + 30 jumping lunges + 30 kettlebell swings + 10 push-ups

Warm-up 10 minute row: 2434m, 2:03.2/500m
Cool-down 10 minute row: 2302m 2:10.3/500m

Sunday, March 1, 2015

150301

squat:
5 × 115, 5 × 140, 3 × 170, 5 × 185, 5 × 210, 5+ × 240 (15)
5? × 255 (5)
5? × 270 (2)

Warm-up 10 minute row: 2451m, 2:02.3/500m
Cool-down 10 minute row: 2357m 2:07.2/500m