190730

“Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
50/35 Calorie Row

Time: 22:59

Warm-up 10 minute row: 2342m, 2:08.0/500m
Cool-down 10 minute row: 2240m, 2:13.9/500m

170729

For time:
25 Jump Rope Singles
200m Run
5 Burpees
50 Jump Rope Singles
400m Run
10 Burpees
75 Jump Rope Singles
600m Run
15 Burpees
100 Jump Rope Singles
800m Run
20 Burpees

Time: 14:13

Warm-up 10 minute row: 2360m, 2:07.1/500m

190727

Mountain Biking at Levis Mound 
24 miles approximate, not timed.

Kayak around Wazee Lake
2 miles approximate, not timed.

500m swim with PFD, not timed.

190726

Mountain Biking at Levis Mound
12 miles approximate, not timed.

190724

Row 30 minutes
6851m, 2:11.3/500m

190723

“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

8 rounds + 7 power cleans + 7 burpees + 100 meter run

Warm-up 10 minute row: 2355m, 2:07.3/500m
Cool-down 10 minute row: 2178m, 2:17.7/500m

190722

Row 30 minutes
6917m, 2:10.1/500m

170920

Saturday 190720
Row 2,000 meters

Time: 7:18.7,1:49.6/500m

160507: Time: 7:05.8, 1:46.4/500m

Warm-up 10 minute row: 2259m, 2:12.8/500m
Cool-down 10 minute row: 2185m, 2:17.2/500m

190719

Thursday 190718
5 rounds for time of:
21 back squats
1 legless rope climb, 15 ft.
♀ 95 lb. ♂ 135 lb.

Scaled to:
115 lb. and 10 kipping pull-ups for rope climb.

Time: 11:57 (1:40, 2:13, 2:23, 2:52, 2:47)

190206: 12:04 (1:46, 2:42, 2:26, 2:35, 2:33)

Warm-up 10 minute row: 2280m, 2:11.5/500m
Cool-down 10 minute row: 2062m, 2:25.4/500m

190717

Wednesday 190717
5 rounds for time of:
1-minute handstand hold
21 toes-to-bars

Time: 19:12. Handstand hold against wall, all holds unbroken. No chalk so toes-to-bar were difficult to string together after the second round.

190205: 17:51. Handstand hold against wall, all holds unbroken.

Warm-up 10 minute row: 2277m, 2:11.7/500m

190716

Row 30 minutes
7170m, 2:05.5/500m

190714

Row 30 minutes
6729m, 2:13.7/500m

190713

Saturday 190713
3 rounds for time of:
Run 400 meters
15 power cleans
40 strict push-ups
♀ 105 lb. ♂ 155 lb.
Practice SLIPS for 15 minutes.

Time: 20:23 (6:20, 6:58, 7:05)

Warm-up 10 minute row: 2270, 2:12.1/500m
Cool-down 10 minute row: 2119, 2:21.5/500m

190712

Friday 190712
3 rounds for time of:
Run 400 meters
15 deadlifts
21 pull-ups
♀ 165 lb. ♂ 250 lb.
Practice SLIPS for 15 minutes.

Time: 15:34 (4:16, 5:08, 6:09)

Warm-up 10 minute row: 2336 2:08.4/500m

190710

“Arm Swing”
21-18-15-12-9:
Kettlebell Swings (53/35)
200 Meter Run
Goblet Front Squats (53/35)
200 Meter Run

Subbed 250m row.
Time: 17:36

Warm-up 10 minute row: 2414, 2:04.2/500m
Cool-down 10 minute row: 2281, 2:11.5/500m

190709

Bike: 19.14 miles
Time: 1:04.26. 17.8 mph avg.
Elevation Gain: 948 ft.

190708

Monday 190708
Run 5,000 meters

Then, 3 rounds of:
30-second left-side plank
30-second reverse plank
30-second right-side plank
30-second front plank

Time: 22:30 (approximate, stopwatch malfunctioned)

190520: 23:19 (0:54, 7:39, 7:30, 7:14)
190325: 24:42
190216: 24:29. Ran at Smith Park, 18 degrees and sunny.
180928: 19:52 (PR)
180517: 22:55
160215: 21:17
150730: 21:39
140822: 24:45 (trail run)
140609: 23:39 (trail run)
121004: 22:22
120522: 24:33
120410: 19:53 (PR)
111017: 22:56
110917: 20:24 (PR)
110826: 20:42
101029: 27:30 (trail run active recovery pace)
100527: 21:35
100515: 20:25
100504: 21:04
100422: 23:50 (trail run)
100114: 20:57
091211: 21:52

190706

Saturday 190706
Mr. Joshua
5 rounds for time of:
Run 400 meters
30 GHD sit-ups
15 deadlifts
♀ 165 lb. ♂ 250 lb.

Abmat sit-ups.
Time: 21:37 (4:03, 4:29, 4:22, 4:33, 4:09)

160701: 20:17 (abmat sit-ups)

Warm-up 10 minute row: 2380. 2:06.0/500m
Cool-down 10 minute row: 2181, 2:17.5/500m

190705

Thursday 190704
J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Time: 13:23. Handstand push-ups, piked on box.

120727: 19:32
111106: 21:55. Range of motion was less than perfect on the HSPUs.
110727: 23:00
110411: 21:41. Bar dips, otherwise Rx'd.

Warm-up 10 minute row: 2317m, 2:09.4/500m
Cool-down 10 minute row: 2218, 2:15.2/500m

190704

Friday 121012
“Glen”
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Scaled to: lay to 10-foot rope climbs.
Time: 38:05

Warm-up 10 minute row: 2268m, 2:12.2/500m

190702

“Watermelon”
4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)

Time: 16:59 (4:01, 4:17, 4:17, 4:23)

Warm-up 10 minute row: 2319. 2:09.3/500m
Cool-down 10 minute row: 2244, 2:13.6/500m