Wednesday, March 29, 2017

170329

Saturday 170325
Run 5 km

scaled to:
Row: 5,000 meters
Time: 19:41.9

Warm-up 5 minute row: 1233m, 1:58.1/500m
Cool-down 5 minute row: 1161m, 2:09.2/500m

Tuesday, March 28, 2017

170328

Friday 170324
Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.

scaled to:
10 rounds for time of:
9 thrusters
70 single-unders

Time: 23:08 (1:15, 1:40, 2:03, 2:18, 2:34, 3:03, 2:20, 2:52, 2:33, 2;27)

Warm-up 10 minute row: 2453m, 2:05.7/500m

Monday, March 20, 2017

170320

Monday 170320
Midline March
3 rounds for time of:
25 GHD sit-ups
50-foot handstand walk
50-foot overhead walking lunge, 155 lb.

Scaled to:
3 rounds for time of:
25 GHD sit-ups
50-foot handstand walk
60-foot overhead walking lunge, 45 lb plate.

Time: 13:10

Warm-up 10 minute row: 2374m, 2:06.3/500m

Saturday, March 18, 2017

170318

Friday 170317
Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Feet on box, pike HSPU
55+55+55+22=187 reps

160802: 55+55+55+28=193 reps
160318: 55+55+55+9=174

Warm-up 10 minute row: 2386m, 2:05.7/500m
Cool-down 10 minute row: 2335m, 2:08.4/500m

Friday, March 17, 2017

170317

Thursday 170316
5 rounds for time of:
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups

scaled to:
5 rounds for time of:
10 barbell clean and jerks, 115 pounds
3 chest-to-bar pull-ups
3 ring dips

Time: 10:08 (1:27, 1:56, 2:06, 2:24, 2:13)

Warm-up 10 minute row: 2385m, 2:05.7/500m
Cool-down 10 minute row: 2344m, 2:07.9/500m

Wednesday, March 15, 2017

170315

12-11-10-9-8-7-6-5-4-3-2-1 reps of:
GHD sit-ups
Kettlebell Swings, 1.5 pood

Time: 8:34

Warm-up 10 minute row: 2339, 2:08.2/500m

Tuesday, March 14, 2017

170314

Sunday 170312
For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses

Time: 24:12, 135 lbs

Warm-up 10 minute row: 2447m, 2:09.1/500m.

Thursday, March 9, 2017

179309

Monday 170306
4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters

scaled to:
4 rounds for time of:
15 bar dips
30 abmat sit-ups
Run 400 meters

Time: 13:49 (3:11, 3:19, 3:29, 3:48) sprained left calf on last run

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

Wednesday, March 8, 2017

170308

Wednesday 170308
Deadlift 5-5-3-3-3-1-1-1-1 reps

275-315-335-355-365-375-385(f)-385(f)-365(f)

Cool-down 10 minute row: 2316m, 2:09.5/500m

Saturday, March 4, 2017

170304

Thursday 170302
Overhead squat 3-3-3-3-3 reps

95-105-115-125-135

Warm-up 10 minute row: 2323m, 2:09.1/500m

Friday, March 3, 2017

170303

Friday 170303
Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

subbed 115 lb barbell and chest-to-bar pull-ups
3 rounds.

Warm-up 10 minute row: 2458m, 2:02.0/500m
Cool-down 10 minute row: 2349m, 2:07.7/500m

Wednesday, March 1, 2017

170301

3 mile run.
Time: 22:30