161030

Thursday 161027
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

Time: 8:16 (2:33, 2:51, 2:52)

160408: 8:17 (2:32, 2:52, 2:53)
140725: 9:06 (2:55, 3:06, 3:04)

130221: 9:36
120321: 11:39
120107: 10:28
110818: 12:31

Warm-up 10 minute row: 2440m, 2:02.9/500m
Cool-down 10 minute row: 2244m 2:13.6/500m

161028

Friday 161028
For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps
Use a 20-lb. ball and a 24-in. box.

Time: 25:01

Warm-up 10 minute row: 2329, 2:08.8/500m

161027

Sunday 161023
Artie
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.

7 rounds even. 80 lb thrusters.

Warm-up 10 minute row: 2377, 2:08.3/500m

161025

Monday 161024
Deadlift 10-5-3-1-1-1-3-5-10 reps

315-335-365-385-395-385-335-315-285

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

161024

Wednesday 161019
3 rounds:
5 minutes of running
5 minutes of rest
Post distance ran each interval to comments.

1300+1340+1280=3920m

Warm-up 10 minute row: 2351, 2:07.6/500m

161022

Friday 161021
Complete as many rounds as possible in 40 minutes of:
Row 500 meters
100 double-unders

100 single-unders

10 rounds + 500 meters

Warm-up 10 minute row: 2364, 2:06.9/500m
Cool-down 10 minute row: 2340, 2:08.2/500m

161021

Thursday 161020
27-21-15 reps for time of:
165-lb. back squats
Handstand push-ups

Pike HSPU.
Time: 11:05

Warm-up 10 minute row: 2371, 2:06.5/500m
Cool-down 10 minute row: 2181, 2:17.5/500m

161018

Monday 161017
3 rounds for time of:
10 strict knees-to-elbows
155-lb. power snatches, 10 reps
10 strict knees-to-elbows
10 burpees

135 lbs.
Time: 12:34 (3:59, 4:08, 4:26)

Warm-up 10 minute row: 2540, 1:58.1/500m

161016

Sunday 161016
Front squat 5-5-5-5-5 reps

225-225-230-230-235

160227: 225-225-225-230-230

Warm-up 10 minute row: 2414, 2:04.2/500m
Cool-down 10 minute row: 2354, 2:07.4/500m

161015

Tabata Row:
111+110+106+102+101+97+97+97=821, 1:37.4/500m

rest 5:00 then

Tabata Abmat Sit-up:
17+18+17+17+17+17+17+17=137

Warm-up 10 minute row: 2429, 2:03.5/500m
Cool-down 10 minute row: 2379, 2:06.1/500m

161013

Thursday 161013
10 rounds for time of:
95-lb. sumo deadlift high pulls, 7 reps
95-lb. front squats, 7 reps
95-lb. push jerks, 7 reps

Time: 17:39 (1:12, 1:28, 1:34, 1:29, 1:45, 1:52, 2:16, 2:01, 2:08, 1:48)

Warm-up 10 minute row: 2429m, 2:03.5/500m

161011

Tuesday 161011
Complete rounds for 20 minutes of:
5 pull-ups
10 push-ups
15 squats
20 pulls on the rower
Score is total calories rowed.
Post total number of calories, and number of rounds.

Did as a partner workout, one partner rows while the other does a round of Cindy.
8 rounds + row + 5 pull-ups + 10 push-ups + 5 squats
165 calories approx.

Warm-up 10 minute row: 2476m, 2:01.6/500m

161010

row for 20 minutes
Every 4 minutes, stop and perform 15 Russian kettlebell swings - 2 pood

4165 meters.

Warm-up 10 minute row: 2416m, 2:04.1/500m

161008

Saturday 161008
Complete as many rounds as possible in 20 minutes of:
5 clean and jerks
10 toes-to-bars
Rest 30 seconds
Men use 185 lb. Women use 135 lb.

Did two rounds and tweaked my calf on the first jerk of round three and called it quits at 6:40

Warm-up 10 minute row: 2433, 2:03.3/500m
Cool-down 10 minute row: 2412, 2:04.3/500m

161006

Wednesday 161005
For time:
50 wall-ball shots
50 deadlifts, 185-lb.
50 handstand push-ups
Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

Subbed hand-release push-ups.
Time: 10:14

Warm-up 10 minute row: 2351 2:07.6/500m
Cool-down 10 minute row: 2294, 2:10.7/500m

161003

Monday 161003
Complete as many rounds as possible in 25 minutes of:
45-lb. thrusters, 25 reps
25 burpees
45-lb. sumo deadlift high-pulls, 25 reps

Four rounds + 25 thrustes.

Warm-up 10 minute row: 2458, 2:02.0/500m