191231

With a partner:
10 Minute AMRAP:
Row Max Meters
*One partner rows while the other partner holds a handstand against the wall

Rest 5 Minutes then:
10 Minute AMRAP:
Row Max Meters
*One partner rows while the other partner holds a wall sit

Rest 5 Minutes then:
10 Minute AMRAP:
Row Max Meters
*One partner bikes while the other partner holds a plank

Me: 3033 meters. Approximate 1:55/500m avg. pace.
Patty: 3080 meters

191230

Snatch grip deadlift
5x5 reps at 125 lbs. every 1:30

Hang squat snatch
7x2 reps ascending to 65 lbs., every 1:30

7 minute AMRAP
5 dumbbell clean and jerks each arm, 35/50
10 burpees
15 air squats

4 rounds + 10 dumbbell clean and jerks, scaled to 35 lbs.

Warm-up 10 minute row: 2400m, 2:05.1/500m

191227

“Water Weight”
3 Rounds:
25 Overhead Squats (75/55)
15 Pull-ups
25/18 Calorie Row
15 Box Jump Overs (24/20)

Subbed:
25 Back Squats - 95 lb

Time: 18:03

Warm-up 10 minute row: 2325m, 2:09.0/500m

191225

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

Time: 3:08:21.5, 2:13.9/500m

Breaks at 1:02, 2:03 for water and Gu.

181215: 2:58:42.0, 2:07.0/500m

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:
242,195m

191222

Bike: 25.51 miles.
Time: 1:39:53. 15.3 mph avg.
Elevation Gain: 1137 ft.

191221

Row 7,378m, 2:10.9/500m

Challenge Score:
200,000m

191220

“Eighth Grade”
Tabata:
Kettlebell Swings (53/35)
Bike Erg Calories
Kettlebell Box Step-ups (53/35 to 24/20)
Bike Erg Calories

TABATA
8 Rounds:
20 Second On
10 Second Off

Scaled: 20" box step-ups
Subbed: Row Calories

64+57+46+62=229

Warm-up 12:21 minute row: 2940m, 2:06.0/500m
Cool-down 10 minute row: 2342m, 2:08.0/500m

Challenge Score:
192,622m

191218

Row 10,000 meters
Time: 43:42.7, 2:11.1/500m

Challenge Score:
185,570m

191217

Row 10,000 meters
Time: 41:47.9, 2:05.3/500m

Challenge Score:
175,570m

191215

30:00 EMOM
315 pound Deadlift, 2 reps

Warm-up 15 minute row: 3532m, 2:07.4/500m
Cool-down 15 minute row: 3510m, 2:08.2/500m

Challenge Score:
165,570m

191214

“Stairmaster”
30-20-10:
Row Calories
Alternating Dumbbell Box Step-ups (50/35), 20-inch box.

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

Time: 18:49
Row: 865m, Time: 3:15, 1:53.2/500m

Warm-up 15 minute row: 3539m, 2:07.1/500m
Cool-down 15 minute row: 3382m, 2:13.0/500m

Challenge Score:
158,528m

191213

Row 30 minutes
7035m, 2:07.9/500m

Challenge Score:
150,742m

191212

Row 30 minutes
7042m, 2:07.7/500m

Challenge Score:
143,707m

191211

Row 30 minutes
7091m, 2:06.9/500m

Challenge Score:
136,662m

191210

“Taco Bell”
AMRAP 12:*
55 Single Unders
25 Air Squats
15 Kettlebell Swings (53/35)
*Every Minute on the Minute: 3 Burpees

5 rounds + 2 single-unders

Warm-up 15 minute row: 3581m, 2:05.6/500m
Cool-down 15 minute row: 3571m, 2:06.0/500m

Challenge Score:
129,571m

121209

Row: 6,000m
Time: 25:23, 2:06.9/500m

Challenge Score:
122,419m

191208

Hike 5.1 miles on Brooklyn Wildlife Segment of Ice Age Trail

191207

Mountain Biking on Badger State Trail.
Distance: 13 miles, not timed

Paddling on Sugar River
3.1 miles approximate, not timed.

191207

Row 30 minutes
6,737m, 2:13.5/500m

Challenge Score:
116,419m

191206

Hike 5.7 miles on Montrose Segment of Ice Age Trail

Mountain Biking at Seminole Trails and Quarry Ridge at night
Distance: 7.77 miles
Time: 1:09:05 6.8 mph avg.

191206

Row: 5,000m
Time: 20:08, 2:00.8/500m

Challenge Score:
109,682m

191205

Wednesday 191204
For time:
10 strict muscle-ups in AFSAP
100-ft. handstand walk in AFSAP
10 strict muscle-ups in AFSAP

Each time you break, stop and L-sit from the floor for 20 seconds.

Scaled:
30 strict pull-ups in AFSAP
50-ft handstand walk in AFSAP
15 strict pull-ups in AFSAP
V-sit from the floor.

Time: 16:14

Warm-up 10 minute row: 2380m, 2:08.1/500m
Cool-down 10 minute row: 2302m, 2:13.7/500m

Challenge Score:
104,682m

191203

Row 29:31.8
7197m, 2:03.0/500m

Challenge Score:
100,000m

191202

Row 52:25
12,030m, 2:10.7/500m

Challenge Score:
92,803m

191202

Row 40 minutes
9,270m, 2:09.4/500m

Challenge Score:
80,773m

191201

Row 60 minutes
14,194m, 2:06.9/500m

Challenge Score:
71,503m