191028

Row 30 minutes
6759, 2:13.1/500m

191027

Mountain Biking on Badger State Trail.
Distance: 10.45 miles
Time: 1:18.37. 8.0 mph avg.

191026

Mountain Biking at Emma Carlin Trails, Kettle Moraine State Forrest
14.3 Miles
Time: 2:09:06. 6.7 mph avg.

Followed by 5 mile hike at Stute Springs & Homestead Nature Trail

191025

Friday 191025
Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups
♀ 155 lb. ♂ 225 lb.

Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
♀ 205 lb. ♂ 315 lb.

Time cap: 9 minutes

Scaled: Deadlift 135 lb. and hand-release push-ups, then Deadlift 185 lb. and bear crawl

Time: 5:41

180316: 6:18

Warm-up: 1000 meter row.

Preceded by 8 mile hike on Ice Age Trail from Verona Park and Ride to Prairie Moraine Dog Park and back.

191024

Thursday 191024
Run 5,000 meters
Practice SLIPS for 20 minutes

Time: 22:40

190708: 22:30

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

Warm-up 10 minute row: 2287m, 2:11.1/500m

191022

Row 30 minutes
7115, 2:06.4/500m

191020

Friday 191004
Deadlift 10-8-6-4-2 reps

305-325-345-365-375=9930 lbs. total

Warm-up 10 minute row: 2246m, 2:13.5/500m
Cool-down 10 minute row: 2216m, 2:15.3/500m

191019

Row: Death by calories. 1 calorie the first minute, 2 the second, etc.
21 rounds + 16 calories. 3297m, 11:52, 1:47.9/500m

rest 5:00 then:
Death by Russian kettlebell swings, 2 pood
23 rounds

170703: 20+17, 20 + 17

Warm-up 10 minute row: 2306m, 2:10.9/500m
Cool-down 10 minute row: 2185m, 2:17.2/500m

191018

Friday 191018
Workout 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

scaled: 35-lb. DBs, hanging knee-raises, single-unders
25 rounds + 4 thrusters

Warm-up 10 minute row: 2290m, 2:11.0/500m
Cool-down 10 minute row: 2240m 2:13.30/500m

191016

Friday 120914
Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups

Subbed 10 strict pull-ups per round for rope climbs.
Time: 20:30

Warm-up 10 minute row: 2242m, 2:13.3/500m
Cool-down 10 minute row: 2221m 2:15.0/500m

191015

WEDNESDAY 120912
For time:
Row 500 meters
50 Wall ball shots, 20 pound ball
Row 400 meters
40 Wall ball shots, 20 pound ball
Row 300 meters
30 Wall ball shots, 20 pound ball
Row 200 meters
20 Wall ball shots, 20 pound ball
Row 100 meters
10 Wall ball shots, 20 pound ball

Time: 15:55

120919: 16:21

Warm-up 10 minute row: 2410m, 2:04.4/500m
Cool-down 10 minute row: 2168m 2:18.3/500m

191014

Row 30 minutes
7027m, 2:08.0/500m

191013

Friday 191011
Workout 20.1
10 rounds for time with a 15:00 time cap of:
8 ground-to-overheads
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.

7 rounds + 8 ground-to-overheads + 6 bar-facing-burpees.
140 reps.

Warm-up 10 minute row: 2282m, 2:11.4/500m
Cool-down 10 minute row: 2163m, 2:18.6/500m

191011

Row 20 minutes
4441m, 2:15.1/500m

191010

5 rounds for time of:
50 single-unders
9 deadlifts, 225 lbs.
50 single-unders
9 push-ups

Time: 8:56

then:
3 rounds for time of:
20 calorie row
15 Russian kettlebell swings, 2 pood
10 dumbbell strict press, 30 lbs.

Time: 8:29

Warm-up 10 minute row: 2276m, 2:11.8/500m

191008

Sunday 191006
2 rounds for time of:
75 kettlebell swings
50 GHD sit-ups
Row 1,000 m
♀ 16 kg ♂ 20 kg

Scaled to 24 kg Russian kettlebell swings and 30 GHD sit-ups per round.

Time: 18:16. Rows: 3:56.0, 3:55.2

Warm-up 10 minute row: 2321m, 2:09.2/500m
Cool-down 10 minute row: 2263m, 2:12.5/500m

191007

Row 30 minutes
7061m, 2:07.4/500m

191006

Bike: 43.71 miles.
Time: 2:49:47. 15.4 mph avg.
Elevation Gain: 2880 ft.

191005

Wednesday 191002
3 rounds at any pace of:
Max pull-ups
Max-rep bench press (♀ 95 / ♂ 135 lb. )
Max squats in 60 seconds

Scaled to strict pull-ups/115 lb.
Round 1: 13+10+47
Round 2: 11+10+50
Round 3: 11+15+53
Total: 220

Warm-up 10 minute row: 2375m, 2:06.3/500m
Cool-down 10 minute row: 2162m, 2:18.7/500m