161231

Saturday 161231
5 rounds for time of:
20 L pull-ups
16 ring dips

Scaled to:
5 rounds for time of
12 L-pull-ups
16 ring dips

Switched to strict pull-ups after the first round.
Time: 20:02 (3:11, 3:31, 4:21, 4:35, 4:22)

Warm-up 10 minute row: 2310m, 2:09.8/500m
Cool-down 10 minute row: 2271m, 2:12.1/500m

161228

Wednesday 161228
"Nick"
12 rounds for time of:
45-lb. dumbbell hang squat cleans, 10 reps
6 handstand push-ups on dumbbells

Scaled to 10 rounds with regular handstand push-ups.
Time: 32:56 (1:35, 2:36, 2:38, 3:03, 3:25, 3:31, 3:37, 3:59, 4:28, 4:01)

Warm-up 10 minute row: 2423m, 2:03.8/500m

161226

4 rounds for time of:
15 box jumps, 24"
15 kettlebell swings, 1.5 pood
15 wallballs, 20 lbs
15 burpees

Time: 16:00 (3:20, 3:57, 4:26, 4:15)

Warm-up 10 minute row: 2450m, 2:02.4/500m
Cool-down 10 minute row: 2331m, 2:08.7/500m

161225

Friday 161223
"Tiff"
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.

scaled to:

2500m row. (9:37.8, 1:55.5/500m)
kipping pull-ups
115 lbs

5 rounds + 11 pull-ups.

Challenge Meters:
211,321m

Warm-up 10 minute row: 2450m, 2:02.4/500m
Cool-down 10 minute row: 2331m, 2:08.7/500m

161222

Thursday 161215
5 rounds for time of:
12 left-arm kettlebell snatches, 1.5 pood
12 right-arm kettlebell snatches, 1.5 pood
15-ft. rope climbs, 3 ascents
250-m row
Rest 3 minutes

55 lb dumbbell snatches. Lay to stand rope climbs, 200m run.
Time: 25:22 (2:36, 2:31, 2:32, 2:49, 2:51)

Challenge Meters:
211,321m

Warm-up 10 minute row: 2331m, 2:08.7/500m

161221

Wednesday 161214
For time:
30 wall-ball shots, 30-lb. ball
Run 1 mile
30 wall-ball shots, 30-lb. ball

Scaled to 20-lb ball/50 reps each.
Time: 14:18.

Challenge Meters:
208,990m

Warm-up 10 minute row: 2390m, 2:05.5/500m
Cool-down 10 minute row: 2272m, 2:12.0/500m

161218

Row:
14,851m, 1:00:05.4, 2:01.3/500m

Challenge Meters:
204,328m

161217

Row for 35 minutes
Every 5 minutes, stop and perform 5 front squats, 185 lbs
Post distance to comments.

7466 meters. 29:50.6, 1:59.9/500m

Challenge Meters:
189,477m

Warm-up 10 minute row: 2426m, 2:03.6/500m
Cool-down 10 minute row: 2373m, 2:06.4/500m

161216

EMOM x 12 minutes
7 Kettlebell Swings, 2/1.5 pood
7 Burpees

First few rounds had 20 seconds left. Last round 11.

Challenge Meters:
177,212m

Warm-up 10 minute row: 2400m, 2:05.0/500m
Cool-down 10 minute row: 2275m, 2:11.8/500m

161214

Row:
14,285m 1:00:07, 2:06.2/500m

Challenge Meters:
172,537m

161212

Row for 20minutes
Every 5 minutes, stop and perform dumbbell snatches, 75 lbs
Post distance to comments.

4105 meters. 16:25.6, 1:59.9/500m

Challenge Meters:
158,252m

Warm-up 10 minute row: 2434m, 2:03.2/500m

161210

Row:
14,206m, 1:00:06.5, 2:06.9/500m

After the first 10 minutes I did five pull low pull test: 1:29-1:31/500m

Challenge Meters:
151,713m

161209

Row:
14,067m, 1:00:05.3, 2:08.1/500m

Challenge Meters:
137,507m

161209

Saturday 161203
Deadlift 1-1-1-1-1-1-1 reps

315+345+355+365+375+385+395=2535 lbs

160414: 315+345+355+365+375+385+395=2535 lbs

Challenge Meters:
123,440m

Cool-down 30:29 minute row: 7019m, 30:29.0 2:10.2/500m

161206

Row for 35 minutes
Every 5 minutes, stop and perform 15 pull-ups
Post distance to comments.

7378 meters. 29:25.6, 1:59.6/500m

151206: 7175 meters. 1:59.0/500m

Challenge Meters:
116,421m

Warm-up 10 minute row: 2439m, 2:03.0/500m
Cool-down 10 minute row: 2357m, 2:07.2/500m

161204

Row for 35 minutes
Every 5 minutes, stop and perform 15 goblet squats, 1.5 pood
Post distance to comments.

7452 meters, 30:10.6, 2:01.4/500m

151212: 7371 meters. 1:59.5/500m

Challenge Meters:
104,247m

Warm-up 10 minute row: 2387m, 2:05.6/500m
Cool-down 10 minute row: 2334m, 2:08.5/500m

161203

Row Half Marathon, 21097m

Time:1:26:15.7, 2:02.6/500m

151129: 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

161201

row for 35 minutes
Every 5 minutes, stop and perform 15 Russian kettlebell swings - 2 pood

7375 meters, 30:04, 2:02.3/500m

151209: 7151 meters. 2:02.6/500m

Challenge Meters:
70,977m

Warm-up 10 minute row: 2383m, 2:05.8/500m
Cool-down 10 minute row: 2403m, 2:04.8/500m