200330

30:00 row: 6718, 2:13.9/500m
30:00 row: 6706, 2:14.2/500m

Bike: M-Hillx1
Distance: 12.5 miles
Time: 47:18. 15.9 mph avg.
Elevation Gain: 681 ft.

30:00 row: 6674, 2:14.8/500m
30:00 row: 6563, 2:19.2/500m

Don't Weaken Score: 24,493 pts.

200329

10 Rounds for Time of:
15 Russian Kettlebell Swings, 1 pood
10 Burpees

Time: 16:00. (53 points per minute)

10 Rounds for Time of:
15 Russian Kettlebell Swings, 1 pood
20 Abmat Sit-ups

Time: 13:11 (49 points per minute)

10 Rounds for Time of:
15 Russian Kettlebell Swings, 1 pood
15 Squats

Time: 9:27 (79 points per minute)

Warm-up 30:00 row: 6834m, 2:11.6/500m (45 points per minute)
Cool-down 30:00 row: 6526m, 2:17.9/500m (43 points per minute)

Don't Weaken Score:19,181 pts.

200328

Row: Half Marathon (21,097m)
Time: 1:34:50, 2:14.8/500m

1 mile jog
Time: 9:44

Double-under practice: 25 total

1 mile jog
Time: 9:28

Every 2 minutes for 20 minutes:
30 sit-ups
300 total

Every Minute for 20 minutes:
5 pull-ups
100 total

1 mile jog
Time: 9:18

Every Minute for 30 minutes:
15 Russian Kettlebell Swings, 1 pood
450 total
1 mile jog
Time: 9:26

Don't Weaken Score:
14,059 pts.

200326

10 Rounds for time of:
15 Russian Kettlebell Swings, 1.5 pood
15 Squats

Time: 10:17

10 Rounds for time of:
15 Russian Kettlebell Swings, 1.5 pood
15 Lunges

Time: 12:19

Row: 16,616m, 2:13.6/500m split 5k/5k/15:00/15:00

200325

“Gravity”
5 Rounds For Time:
80 Double Unders / 120 Single Unders
40 Sit-ups
20 Push-ups
10 Reverse Burpees

Time: 24:13 (4:06, 4:46, 4:54, 5:13, 5:12). Single Unders.

Warm-up 10:00 row: 2371m, 2:06.5/500m
Cool-down 10:00 row: 2239m, 2:13.9/500m

200324

Tuesday 200324
5 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

♀ 35-lb. DBs and 16-in. box
♂ 50-lb. DBs and 20-in. box

Scaled: 35-lb. DBs/20-in. box.
21+22+20+21+21=105 total

Warm-up 10:00 row: 2419m, 2:04.0/500m
Cool-down 10:00 row: 2159m, 2:18.9/500m

200323

Row 30 minutes
7216m, 2:04.7/500m

200321

Hike 10.3 miles around Platteville following Rountree Branch.

200320

Row 30 minutes
6804m, 2:12.2/500m

200319

PreWOD
Every 3 minutes, 4 sets of:
8-12 Weighted RDL with 3 count lowering
-right into-
30 Second Glute Bridge Hold

WOD
“Beach Muscles”
EMOM 16 (4 Rounds)
For Max Reps
1- :30 Strict Press / :30 Rest
2- :30 Dips/ :30 Rest
3- :30 Curls/ :30 Rest
4- Rest full minute

12 RDL with 50 lb. dumbbells.
Beach Muscles with 35 lb. dumbbells
Press: 11+11+10+9
Ring Dips: 6+6+4+5
Curls: 9+9+9+8

Warm-up 10:00 row: 2312m, 2:09.7/500m
Cool-down 10:00 row: 2272m, 2:12.0/500m

200318

For time:
500m row
75 Push Ups
500m row
100 Sit Ups
500m row
75 Squats
500m row

Time: 21:53. Row: 1:50.1, 1:54.9, 1:55.3, 1:55.0

Warm-up 10:00 row: 2333m, 2:08.5/500m
Cool-down 10:00 row: 2244m, 2:13.6/500m

200317

Bike: M-Hill x 2
Distance: 23.17 miles
Time: 1:27:37. 15.9 mph avg.
Elevation Gain: 1312 ft.

200315

2020 Age Group Qualifier Event 4
3 rounds for time of:
9 bar muscle-ups
18 toes-to-bars
Time cap: 12 minutes

Scaled to chest-to-bar pull-ups
Time: 9:26

Warm-up 10:00 row: 2237m, 2:14.1/500m
Cool-down 10:00 row: 2221m, 2:15.0/500m

200314

2020 Age Group Qualifier Event 3

For time:
100 alternating dumbbell snatches
50-cal. row
100 bar-facing burpees
♂ 50-lb. dumbbell
Time cap: 20 minutes

100 snatches, 50-cal row, 81 bar-facing burpees.

Warm-up 10:00 row: 2308m, 2:09.9/500m
Cool-down 10:00 row: 2178m, 2:17.5/500m

200313

2:00 AMRAP
Deadlift 315/225 lbs.

17 reps.

Warm-up 10:00 row: 2233m, 2:14.3/500m
Cool-down 10:00 row: 2234m, 2:14.2/500m

200313

“Clorox”
3 Rounds:
40/30 Calorie Bike Erg
30 Goblet Reverse Lunges (53/35)
20 Russian Kettlebell Swings (53/35)

Scaled up to 28 kg. kettlebell (61.7 lbs), Echo Bike
Time: 19:15

Warm-up 10:00 row: 2360m, 2:07.1/500m
Cool-down 10:00 row: 2122m, 2:21.3/500m

200310

PreWOD
Every 2 Minutes x 6 sets:
8 Deadlift @ 50% of 1RM

WOD
For Time:
Row 1000m
30 Toes To Bar
Row 750m
20 Toes To Bar
Row 500m
10 Toes To Bar
(18 Minute cap)

Deadlift @205 lbs.
WOD Time: 15:06

Warm-up 10 minute row: 2199m, 2:16.4/500m

200309

Wednesday 200304
3 rounds for time of:
3 minutes of handstand hold in as few sets as possible (AFSAP).
After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

Time: 22:05. 3/3/4 sets

190820: 19:19

Warm-up 10 minute row: 2180m, 2:17.6/500m

200308

“Turbo Tax”
AMRAP 15:
30/21 Calorie Bike Erg
30 Kettlebell Swings (53/35)
30 Box Jumps (24″/20″)
30 Deadlifts (135/95)

Subbed 30 calorie row
1 round + 30 cal row + 30 kbs + 17 box jumps.

Warm-up 10:00 row: 2159m, 2:18.9/500m
Cool-down 10:00 row: 2067m, 2:25.1/500m

200307

Row 30 minutes
6343m, 2:21.8/500m