Thursday, July 30, 2015

150730

THURSDAY 150730
Run 5,000 meters

Post time to comments.

Time: 21:39 (I think I may have lost a lap, only 3 miles)

Warm-up 10 minute row: 2213m, 2:15.5/500m

Wednesday, July 29, 2015

150729

MONDAY 150504
5 rounds for time of:
15 kettlebell swings, 2 pood
15 deficit push-ups, hands on 25-lb. plates
Run 400 meters

Time: 16:29

Warm-up 10 minute row: 2257m, 2:12.9/500m

Monday, July 27, 2015

150727

“Dumb-Dumb”
18 min AMRAP
20 Alternating One-arm DB Snatch 45/35
10 Front Rack Walking DB Lunge 45/35

8 rounds even. Had some technical difficulties with the db plates coming loose.

Warm-up 10 minute row: 2244m, 2:13.7/500m

Sunday, July 26, 2015

150726

bench press:
5 × 85, 5 × 105, 3 × 125, 5 × 135, 5 × 160, 5+ × 180 (13)
5? × 190 (5)
5? × 200 (5)
AMRAP × 135 (18)

then:
“Nicole”
AMRAP in 20 minutes of:
Run 400
Max rep pull ups

37+23+19+16+15 + 300m run.
Total: 110

120406: 9 rounds, 85 pull-ups. 23 in the first round 5 in the last.

Warm-up 10 minute row: 2444m, 2:02.7/500m
Cool-down 10 minute row: 2158m, 2:19.0/500m

Friday, July 24, 2015

150724

deadlift:
5 × 165, 5 × 205, 3 × 245, 5 × 265, 5 × 305, 5+ × 345 (18)

Death By KettleBell (AMRAP – Rounds and Reps)
EMOM
Rep for Round
KB sumo deadlift high pull 20K/16K
Push-up

14 rounds + 15 SDHP + 8 push-ups

Warm-up 10 minute row: 2362m, 2:07.0/500m
Cool-down 10 minute row: 2289m, 2:11.0/500m

Thursday, July 23, 2015

150723

“OHS-ATHON”
100 Overhead Squats (95/65)
*10 Toe to Bar Penalty Each Time to Set is Broken

Time: 21:42

Warm-up 10 minute row: 2348m, 2:07.7/500m
Cool-down 10 minute row: 2186m, 2:17.2/500m

Tuesday, July 21, 2015

150721

Death By Kettlebell Swing
With a continuously running clock perform:
2 Kettlebell Swings, 24 kg in the first 1 min,
4 Kettlebell Swings, 24 kg in the second 1 min
6 Kettlebell Swings, 24 kg in the third 1 min
... Continuing this for as long as you are able.

12 rounds + 19 kbs.

Warm-up 10 minute row: 2362m, 2:07.0/500m
Cool-down 10 minute row: 2283m, 2:11.4/500m

Sunday, July 19, 2015

150719

press:
5 × 60, 5 × 75, 3 × 90, 5 × 100. 5 × 115. 5+ × 130 (10)
5? × 135 (5)
5? × 145 (4)
AMRAP × 100 (13)

After each set complete a 30 Second Flutter kick.

Then:
20 Minute AMRAP
15 Burpees
20 Box Jumps (24/20)
25 KB Swings (24K/16K) (American)
400M Run

3 rounds + 12 burpees.

Warm-up 10 minute row: 2338m, 2:08.3/500m
Cool-down 10 minute row: 2304m, 2:10.2/500m

Friday, July 17, 2015

150719

Bike M-Hill x 2. 21.25 miles ascent 689 feet: Untimed/active recovery pace

Wednesday, July 15, 2015

150715

20:00 AMRAP of:
30 foot handstand walk
30 dumbbell snatches 24/16kg

4 rounds + 30 feet + 5 snatches

Tuesday, July 14, 2015

150714

"Partner Small"
3 Rounds for time of:
1000m Row
50 Burpees
50 Box Jumps, 24″
800m Run

PattyWOD. Row split 600/400m, alternated 10 reps each on burpees and box jumps. Run together.

Time: 43:43
Warm-up: 800m run

Monday, July 13, 2015

150713

MONDAY 150713
5 rounds of:
5 minutes of rowing
5 minutes of rest

Post distance rowed for each interval to comments.

1358+1363+1320+1312+1320=6674m, 1:52.3/500m

Saturday, July 11, 2015

150711

squat:
5 × 120, 5 × 150, 3 × 180, 5 × 225, 3 × 255, 1+ × 285(1), 1? × 300 (1), 1? × 315 (1)

alternate with max strict pull-ups:
13+10+10+10+10+9+7+8

then:
10:00 AMRAP
10 Cal Row
10 WallBall Shots (20/14)
10 Cal Row
15 WallBall Shots
10 Cal Row
20 WallBall Shots
10 Cal Row
25 WallBall Shots
...

continue pattern by completing 10 cal row and an additional 5 WallBall Shots until time expires. This was originally a partner workout. 20:00 AMRAP with double the reps

10+10+10+15+10+20+10+25+10+30=150 total
row: 255m, 1:57.0/500m

Warm-up 10 minute row: 2430m, 2:03.4/500m

Friday, July 10, 2015

150710

bench press:
5 × 90, 5 × 115, 3 × 135, 5 × 170, 3 × 195, 1+ × 215 (4)
1? × 225 (1)
1? × 240 (f)

then:
Complete as many rounds as possible in 12 minutes:
45 lb Plate Overhead Walking Lunge – 30 Reps (15 RT, 15 LT)
Ring Dips – 15 Reps

3 rounds + 17 walking lunges.

Warm-up 10 minute row: 2370m, 2:06.5/500m
Cool-down 10 minute row: 2328m, 2:08.8/500m

Wednesday, July 8, 2015

150708

deadlift:
5 × 165, 5 × 205. 3 × 245, 5 × 305, 3 × 345, 1 × 370, 1 × 370, 1 × 370

then:
10 Minute AMRAP
6 Power Cleans
6 Front Squats
6 Burpees
RX: 95/65

6 rounds + 6 power cleans
(1:00, 1:31, 1:46, 1:53, 1:50, 1:43)

Warm-up 10 minute row: 2379m, 2:06.1/500m

Monday, July 6, 2015

150706

WEDNESDAY 140115
"Marguerita"

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Time: 18:29

140821: 18:15
140117: 22:44

Warm-up 10 minute row: 2317m, 2:09.5/500m
Cool-down 10 minute row: 2249m, 2:13.4/500m

Sunday, July 5, 2015

150705

“Suns Out Guns Out”
Bench for Max Reps
(1 attempt at each weight)
225/155
185/135
155/105
135/95
95/65
Following Each Max Set Complete
a Max Set of Strict Pull-Ups

4+11+9+11+12+8+11+7+20+6=99 reps

Warm-up 10:00 row: 2358m, 2:07.2/500m
Cool-down 10:00 row: 2269m, 2:12.2/500m

Friday, July 3, 2015

150703

FRIDAY 150703

PK
5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes

Post time to comments.

time: 38:43 (4:31, 5:31, 6:06, 7:10, 7:21). Used extra time for unloading/loading the bar, took longer than two minutes in last couple rounds.

Warm-up 10:00 row: 2324m, 2:09.0/500m
Cool-down 10:00 row: 2214m, 2:15.5/500m

Thursday, July 2, 2015

150702

THURSDAY 150702
Weighted dip 5-5-5-5-5 reps

25-35-45-55-65

then:
Complete 4 rounds for time:
Handstand Push Up – 6 Reps
2 pood KB Swing – 9 Reps
Handstand Push Up – 6 Reps
24″ Box Jump – 9 Reps
Rest 30 seconds

Time: 11:41 (1:57, 2:05, 2:26, 3:41)

Warm-up 10:00 row: 2361m, 2:07.0/500m