151129

Row Half Marathon, 21097m

Time: 1:26:44.7, 2:03.3/500m

151122: 1:27:57.0, 02:05.0/500m

111029: 1:25:39, 02:01.8/500m

151128

squat:
5 × 130, 5 × 165, 3 × 195, 5 × 245, 3 × 280, 1+ × 310 (1)

row 1000m between rounds. 6000m total.

Warm-up 10 minute row: 2442m, 2:02.8/500m
Cool-down 10 minute row: 2359m, 2:07.1/500m

151127

THURSDAY 151127
Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees
Post distance to comments.

Subbed row: 6777 meters.

Warm-up 10 minute row: 2413m, 2:04.3/500m
Cool-down 10 minute row: 2372m, 2:06.4/500m

151125

Row: 10k, 43:43.7 2:11.1/500m

151124

bench press:
5 × 90, 5 × 110, 3 × 130, 5 × 165, 3 × 185, 1+ × 210 (4)
1? × 220 (1)
AMRAP × 165 (12)

then:
21 American Kettlebell Swings (pick weight)
21 Goblet Squats (pick weight)
7 Burpees
15 American Kettlebell Swings
15 Goblet Squats
7 Burpees
9 American Kettlebell Swings
9 Goblet Squats
7 Burpees

1.5 pood.
Time: 7:13

Warm-up 10 minute row: 2485m, 2:05.7/500m
Cool-down 10 minute row: 2309m, 2:09.9/500m

151122

Row Half Marathon, 21097m

Time: 1:27:57.0, 02:05.0/500m

111029: 1:25:39, 02:01.8/500m

151121

SATURDAY 091205
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

subbed 500m rows. 1.5 pood kb. 95 lbs squat cleans, otherwise Rx'd. Did this right after shoveling a foot of snow for the first snowfall of the year, including the plow bump.

Time: 33:29.
row: 3511m, 13:31.7 (1:55.5/500m)

Warm-up 10 minute row: 2424m, 2:03.7/500m
Cool-down 10 minute row: 2350m, 2:07.6/500m

151119

5 rounds for time of:
10 Russian KB Swings 1.5 pood
pistol 1 rep each leg
15 Russian KB Swings 1.5 pood
pistol 2 reps each leg
25 Russian KB Swings 1.5 pood
pistol 3 reps each leg
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

3 rounds
Time: 20:08 (4:22, 4:46, 4:59)

140320: 39:45 (5:03, 5:09, 5:35, 5:52, 6:02) AM WOD
140217: 36:45 (4:01, 4:10, 5:11, 5:33, 5:47)
140122: 37:46

Warm-up 10 minute row: 2302m, 2:10.3/500m
Cool-down 10 minute row: 2244m, 2:13.7/500m

151118

squat:
5 × 130, 5 × 165, 3 × 195, 3 × 230, 3 × 260, 3+ × 295 (3)
3? × 310 (1)

Warm-up 10 minute row: 2366m, 2:06.8/500m
Cool-down 10 minute row: 2348m, 2:07.7/500m

151116

MONDAY 151116
4 rounds, each for time of:
1,000-meter row
Rest as needed between efforts.

3:30.0, 3:32.4, 3:34.6, 3:39.9 (14:16.8,1:47.1/500m)
3:00 rest between rounds

Warm-up 10 minute row: 2347m, 2:07.8/500m
Cool-down 10 minute row: 2329m, 2:08.8/500m

151115

bench press:
5 × 90, 5 × 110, 3 × 130, 3 × 155, 3 × 175, 3+ × 195 (10)
3? × 210 (3)
3? × 220 (1)
AMRAP × 155 (13)

then:
7 rounds for time of:
95-lb. power cleans, 7 reps
95-lb. thrusters, 7 reps
7 bar-facing burpees

subbed 20 lb wall balls for thrusters.
Time: 14:28

Warm-up 10 minute row: 2440m, 2:02.9/500m
Cool-down 10 minute row: 2342m, 2:08.0/500m

151113

deadlift
5 × 170,5 × 210, 3 × 250, 3 × 290, 3 × 335, 3+ × 370(3)

then:
21-15-9 reps for time of:
snatch (115)
front rack lunge (115)
abmat sit-ups

Time: 14:11

Warm-up 10 minute row: 2431m, 2:03.4/500m
Cool-down 10 minute row: 2358m, 2:07.2/500m

151112

Blackjack (AMRAP – Rounds and Reps)
21 Minute AMRAP
21 cal Row
21 Box Jumps (24/20)
21 hand-release push-ups
21 Thrusters (45/35)

4 rounds + 6 calories.

Warm-up 10 minute row: 2331m, 2:08.7/500m
Cool-down 10 minute row: 2272m, 2:12.0/500m

151110

Press:
5 × 65, 5 × 80, 3 × 95, 3 × 115, 3 × 130, 3+ × 145 (6)
3? × 150 (2)
AMRAP × 115 (8)

Warm-up 10 minute row: 2429m, 2:03.5/500m
Cool-down 10 minute row: 2402m, 2:04.8/500m

151109

SATURDAY 150103
4 rounds, each for time of:
800-meter run
Rest as needed between efforts.
Post times for each round to comments.

Total: 11:18 (2:42, 2:45, 2:51, 3:00)

150105: 10:54 (2:33, 2:46, 2:44, 2:51)
100608: 10:40 (2:37, 2:41, 2:41, 2:41)
091103: 10:48 (2:38, 2:40, 2:45, 2:45)

Warm-up 10:00 row: 2344m, 2:08.0/500m

151107

SATURDAY 151107
Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps

Snatch: 135-145-155-165-170
Clean and Jerk: 155-165-175-185-195

Then:
In 8 minutes…
800m Row
40 Alternating BB Lunges 115/75
Max Pull-ups
*Record time to pull-ups and total pull-ups

Row: 2:48.9, 1:45.5/500m

Time to pull-ups: 6:35

26 pull-ups

Warm-up 10 minute row: 2383m, 2:05.8/500m
Cool-down 10 minute row: 2352m, 2:07.5/500m

151106

squat:
5 × 130, 5 × 165, 3 × 195, 5 × 215, 5 × 245, 5+ × 280 (5)

Warm-up 10 minute row: 2375m, 2:06.3/500m
Cool-down 10 minute row: 2365m, 2:06.8/500m

151104

50 Russian Kettlebell Swings 72/53
400m Run
40 Russian Kettlebell Swings 72/53
400m Run
30 Russian Kettlebell Swings 72/53
400m Run
20 Russian Kettlebell Swings 72/53
400m Run
10 Russian Kettlebell Swings 72/53
400m Run

Time: 15:29

Warm-up 10 minute row: 2363m, 2:06.9/500m
Cool-down 10 minute row: 2255m, 2:13.0/500m

151103

Bench press:
5 × 90 [15,5,2.5]
5 × 110 [25,5,2.5]
3 × 130 [35,5,2.5]
5 × 145 [45,5]
5 × 165 [45,15]
5+ × 185 [45,25]
5? × 195 [45,25,5]
5? × 210 [45,35,2.5]
AMRAP × 145 [45,5]

Warm-up 10 minute row: 2395m, 2:05.2/500m
Cool-down 10 minute row: 2353m, 2:07.4/500m

151101

Deadlift:
5 × 170, 5 × 210, 3 × 250, 5 × 270, 5 × 315, 5+ × 355 (5)
5+ × 355 (5)

5+ × 355 (5)

then:
27-21-15-9
Front Rack Lunges (135/95)
Row Calories

115 lbs. Time: 12:48

Warm-up 10 minute row: 2436m, 2:03.1/500m
Cool-down 10 minute row: 2442m, 2:02.8/500m