161129

row for 35 minutes
Every 5 minutes, stop and perform 10 deadlifts, 225 lbs.

7392 meters. 29:55, 2:01.4/500m

151203: 6924 meters.

Challenge Meters:
48,801m

Warm-up 10 minute row: 2406m, 2:04.6/500m
Cool-down 10 minute row: 2360m, 2:07.1/500m

161127

Row: 7,171m, 30:03.0, 2:05.7/500m
Row: 3,021m, 13:15.0, 2:11.5/500m

Challenge Meters:
36,643m

161126

row for 35 minutes
Every 5 minutes, stop and perform 15 push-ups

7549m, 1:58.7/500m

151202: 7232m

Challenge Meters:
26,451m

Warm-up 10 minute row: 2402m, 2:04.9/500m
Cool-down 10 minute row: 2344m, 2:07.9/500m

161125

Row:
14,156m,
Time: 1:00:05.0, 2:07.3/500m

Challenge Meters:
14,156m

161123

Tuesday 161122
"Hollywood"
For time:
Run 2 km
22 wall-ball shots, 30-lb. ball
22 muscle-ups
22 wall-ball shots, 30-lb. ball
22 power cleans, 185-lb.
22 wall-ball shots, 30-lb. ball
Run 2 km

scaled to:
Run 2 km
22 wall-ball shots, 20-lb. ball
22 pull-ups
22 ring-dips
22 wall-ball shots, 20-lb. ball
22 power cleans, 155-lb.
22 wall-ball shots, 20-lb. ball
Run 2 km

Time: 33:09

Warm-up 10 minute row: 2366m, 2:06.8/500m

161120

Friday 161118
"Daniel"
For time:
50 pull-ups
400-meter run
95-lb. thrusters, 21 reps
800-meter run
95-lb. thrusters, 21 reps
400-meter run
50 pull-ups

Time: 18:45

Warm-up 10 minute row: 2452m, 2:02.3/500m
Cool-down 10 minute row: 2252m, 2:13.1/500m

161119

Thursday 161117

For time:
150 burpees
These are from completely prone to jumping and touching an object eight inches above maximum reach.

Time: 17:53

Warm-up 10 minute row: 2426m, 2:03.6/500m
Cool-down 10 minute row: 2297m, 2:10.6/500m

161117

Wednesday 161116
"Nukes"
8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max reps
Do not rest between rounds. Post run times and reps completed for each exercise to comments.

Scaled weight to: 262.5/172.5/102.5
Reps: 11/9/19, did not keep track of run times.

Warm-up 10 minute row: 2354m, 2:07.4/500m

161114

Sunday 161113
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.
172.5 lb front squats. Lay to stand rope climb, 4 reps

Completed 10 minutes + 4 lay to stand rope climbs + 4 front squats.

Warm-up 10 minute row: 2476m, 2:01.1/500m
Cool-down 10 minute row: 2333m, 2:08.6/500m

161113

Run 6 miles. Time: 53:46

161110

Thursday 161110
4 rounds for time of:
Lunge 100 meters
Run 300 meters
Wear a 20-lb. weight vest.

Time: 18:57 (4:00, 4:23, 5:12, 5:21)

Warm-up 10 minute row: 2346m, 2:07.8/500m
Cool-down 10 minute row: 2242m, 2:13.8/500m

161109

5 rounds for time of:
10 Russian KB Swings 1.5 pood
Dip 2 reps
15 Russian KB Swings 1.5 pood
Dip 3 reps
25 Russian KB Swings 1.5 pood
Dip 5 reps
50 Russian KB Swings 1.5 pood

Rest 3:00 between rounds

Time: 33:43 (3:43, 3:55, 4:23, 4:40, 5:01)

140306: 34:12 (3:36, 3:51, 4:23, 5:08, 5:10)
140207: 34:34
140109: 37:49

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

161107

SUNDAY 120819
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Time: 3:54

160331: 4:44
120906: 7:23

Warm-up 10 minute row: 2410m, 2:04.5/500m
Cool-down 10 minute row: 2322m, 2:09.2/500m

161105

Each for Total Reps
Tabata Row
1 minute Rest
Tabata Toes to Bar
1 minute rest
Tabata Squat
1 minute rest
Tabata Plate Man Makers, 25 lbs

Row: 62 calories, 891m
T2B: 45
Squat: 124
PMM: 22

161104

4 rounds for time with a partner, one partner rows while the other works
10 burpees
15 push-ups
20 KBS 1.5/1 pood
25 abmat sit-ups
20 medicine ball cleans 20/14

Time: 35:45 (8:00, 9:07, 9:10, 9:27)
7802m total.
                                   

161102

12 minute AMRAP
12 dumbell snatch, alternating 75 lbs.
24 sit-ups

6 rounds + 2 snatches.

Warm-up 10 minute row: 2382m, 2:05.9/500m
Cool-down 10 minute row: 2340m 2:08.2/500m

161101

Sunday 101003
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile

Time: 21:41

160328: 20:57
101015: 21:45
100511: 21:58