Friday, December 28, 2018

181228

Monday 181224
4 rounds for time of:
Run 400 meters
50 squats

12:34 (3:05, 3:07, 3:11, 3:09). Subbed 400m row.

171227: 11:12 (2:30, 2:42, 3:00, 2:59)
130421: 14:01. I was feeling pretty beat up so I took this one easy.
110228: 12:52

Warm-up 10 minute row: 2314, 2:09.6/500m
Cool-down 10 minute row: 2270, 2:12.1/500m

Thursday, December 27, 2018

181227

"Death by Pull-ups"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.

15 rounds + 8 pull-ups.

160412: 16 rounds + 11 pull-ups. Started breaking into two sets at 12.
141219: 14 rounds + 12 pull-ups. Started breaking into two sets at 8.
130305: 11 rounds + 10 pull-ups in the 12th round.
110724: 11 rounds + 11 pull-ups in the 12th round. (done on rings)
101007: 12 rounds + 11 pull-ups.
091110: 8 rounds + 7 pull-ups

Warm-up 10 minute row: 2467, 2:01.5/500m
Cool-down 10 minute row: 2274, 2:11.9/500m

Wednesday, December 26, 2018

181226

Tuesday 181225
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Subbed 2-1 single-unders. Touch floor behind head, touch feet on sit-ups.
Time: 7:38

170428: 7:03
130131: 7:24
120220: 8:11
111004: 8:12
110329: 7:37
110217: 8:26

Warm-up 10 minute row: 2348m, 2:07.7/500m
Cool-down 10 minute row: 2333m, 2:08.5/500m

Monday, December 24, 2018

181224

"Chad Wilkinson"
For Time
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)

Time: 1:12:46 (6:33, 6:45, 7:09, 7:03, 7:36, 7:49, 7:44, 7:42, 7:37: 6:44)
Wore 20 lb. vest and backpack with a 25 lb. plate inside.

Sunday, December 23, 2018

181223

Friday 181221
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks

Men: 225 lb.
Women: 155 lb.

Scaled to: 165 lb.
Time: 5:43

Challenge Score:
239,458m

Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2319m, 2:09.3/500m

Saturday, December 22, 2018

181222

Thursday 181220
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumps

Men: 30-in. box
Women: 24-in. box

4 rounds + 3 rope climbs. Started seated from floor/semi-legless starts and finished with lay-to-stand starts.

Challenge Score:
234,789m

Warm-up 10 minute row: 2364m, 2:07.4/500m
Cool-down 10 minute row: 2313m, 2:09.7/500m

Friday, December 21, 2018

181221

Row 1:00:00.0. 14,123m, 2:07.4/500m

Challenge Score:
230,122m

Wednesday, December 19, 2018

181219

Tuesday 181218
5 rounds for time of:
400-m run
15 thrusters
10 burpees

Men: 75 lb.
Women: 55 lb.

Time: 20:35 (3:42, 3:55, 4:16, 4:30, 4:10)

Challenge Score:
215,999m

Warm-up 10 minute row: 2401m, 2:04.9/500m

Tuesday, December 18, 2018

181218

Monday 181217
Clean and jerk 1-1-1-1-1-1-1 reps

145-155-165-175-185-195-205

180526: 135-145-155-165-175-185-190(f)-135.
160417: 175+185+195+185+190+185+185=1300

Challenge Score:
213,598m

Warm-up 10 minute row: 2374m, 2:06.3/500m
Cool-down 10 minute row: 2320m, 2:09.3/500m

Monday, December 17, 2018

181217

Sunday 181216
5 rounds for time of:
400-m run
10 overhead squats

Men: 135 lb.
Women: 95 lb.

Time: 13:21 (2:33, 2:46, 2:45, 2:41, 2:35)
Scaled to 82.5 lbs.

Saturday, December 15, 2018

181215

Thursday 180802
Marathon Row
For time:
Row 42,195 meters

Time: 2:58:42.0, 2:07.0/500m

Took three quick little breaks at 0:40, 1:20, 2:05 for Gu and water. Did fasted interval workout + carbo-load the day prior.

180421: 3:23:37.4, 2:24.7/500m
170429: 3:05:07.7, 2:11.6/500m
151224: 2:56:34.5, 2:05.5/500m unbroken (PR)
150425: 3:04:59.1, 2:11.5/500m
140425: 3:09:32.9, 2:14.7/500m
120511: 2:59:14.9, 2:07.4/500m
111210: 2:57:39.8, 2:06.3/500m

Challenge Score:
208,904m

Friday, December 14, 2018

181214

20 rounds for max distance of:
Row 0:30/Rest 0:30

2944m, 1:41.9/500m

Challenge Score:
166,709m

Warm-up 10 minute row: 2310m, 2:09.8/500m

Tuesday, December 11, 2018

181211

Row: 10,000m
Time: 42:34.0, 2:07.7/500m

Challenge Score:
161,455m

Monday, December 10, 2018

181210

Row for 35 minutes
Every 5 minutes, stop and perform 30 air squats

7,411m, 29:20,1:58.7/500m

Challenge Score:
151,455m

Warm-up 10 minute row: 2453m, 2:02.2/500m

Sunday, December 9, 2018

181209

Row: Half Marathon (21,097m)
Time: 1:27.27.3, 2:04.3/500m

181122: 1:29.13.1, 2:06.8/500m
171125: 1:28:53.9, 2:06.4/500m
161203: 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

Challenge Score:
141,591m

Friday, December 7, 2018

181207

Row 1:00:00.0. 14,235m, 2:06.4/500m

Challenge Score:
120,494m

Wednesday, December 5, 2018

181205

Row: 10,000m
Time: 43:35.1, 2:10.8/500m

Challenge Score:
106,259m

Tuesday, December 4, 2018

181204

Row 30:00.0. 7,624m, 1:58.0/500m

Challenge Score:
96,259m

Monday, December 3, 2018

181203

Row 30:00.0. 7,364m, 2:02.2/500m

Challenge Score:
88,635m

181202

Row 1:00:00.0. 14,249m, 2:06.3/500m

Challenge Score:
81,271m

Saturday, December 1, 2018

181201

Row 1:00:00.0. 14,135m, 2:07.3/500m

Challenge Score:
67,022m