02/28/2012

I. 500m Row
30 Squats
20 PVC Rollouts
30 OHS

II. Shoulder Press
5-4-3-2-1-1-1(105#)

III. AMRAP 15 minutes
score as many points as you can
95/135#
Snatch = 10 points
Thruster = 5 points
Clean & Jerk = 4 points
Squat Clean = 3 points
Deadlift = 1 point
Score = 149

Tired today, ton of deadlifts yesterday and a ton of snow shoveling, plus snow was heavy.
I am tired of winter and I don't like snow!

02/27/2012

I. 500m Row
2 x 10 Squats/PVC Rollouts

II. 3 x
30 Deadlifts (125#)
30 Pull ups
30 Box Jumps
Time: 26:29

III. Stretch

02/26/2013

I. 500m Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

II. Snatch 5 x 3 (75#)

III. 21-15-9
Push Press (75#)
ring Dips (red band)
Hand release Push ups
Time: 11:45

02/25/2013

I. 750m Row
10 x Squats/PVC Rollouts

II. EMOT2M
5 Thrusters (65#)
5 Bar Burpees

III. Team of 3
Row 3000m

IV. Stretch

02/24/2013

I. 750m Row
3 x 10 Squats/10 PVC Rollouts/10 Lunge Steps

II. In teams of 2
50 Back Squats (95#)
40 Pull ups
30 Shoulder to Overhead
50 Front Squats (65#)
40 Pull ups
30 Shoulder to Overhead
50 OHS (55#)
40 Pull ups
30 Shoulder to Overhead

III. Stretch

Here is a great site for fitness gear - https://www.theclymb.com/invite-from/SharonLapides

02/22/2013

I. 500m Row
3 x Squats/lunges/PVC Rollouts

II. 5 x Sprint length of gym
50 Jump Ropes

III. 5 x
12 Deadlifts (135#)
10 Pull ups
Time: 10:21

IV. 500m Row

02/21/2013

I. 2 x
100 Jump Ropes
50 Side to Side Box Jumps
25 KB Swings

II. Deadlifts 5 x 3 (185#)

III. 6 x
6 Push Jerks (65#)
6 Pull ups
6 Burpees
Time: 10:40

Pull ups felt great this morning.

02/20/2013

I. 750m Row
3 x 10 Squats/PVC Rollouts/Lunge Steps/Push ups

II. 30 Ground to Overhead (85#)
Time: 4:08
then REST 1 minute
2 minutes double unders

III. 25 O-bar Rollouts

02/19/2013

I. 500m Row
10 - 1
Push ups
Sit ups

II, 5 x 5 Back Squats (100#)

III. AMRAP 16 minutes
1 minute at each station
Power Cleans (80#)
O-bar Rollouts
Burpee Bar Jumps
REST

IV. Stretch

02/18/2013

I. 500m Row
10 Squats/10 PVC Rollouts

II. 3 x
10 Push Press (75#)
10 KB Swings
10 Box Jumps
500m row

III. Stretch

02/17/2013

I. 3 x
500m row
20 Squats
15 Lunges
10 Push ups

II. 10 -1
Burpee Bar Jumps
Push Press (75#)
Time: 11:11

III. Stretch

02/16/2013

I. 500m Row
10 Squats/10 PVC Rollouts

II. 1000m Row
then
3 x
15 Power Cleans (75#)
20 Pull ups
25 Burpees
then
1000m Row
Time:31:15

III. Stretch

02/15/2013

I. 1000m Row
15 Squats/15 PVC Rollouts

II. 20 Front Squats (75#)
30 Box Jumps
40 KB Swings (16kg)
50 Wall Balls
Time: 9:51

III. Stretch

02/13/2013

I. 1000m row
10 Squats/10 PVC Rollouts

II. Tabata 20:10 x 8
Swings
Jump Ropes

III. 10 minute AMRAP
5 minutes of KB Snatches (16kg)
then 100 double unders
then
5 minutes KB Snatches
then 75 double unders

02/12/2013

I. 3 x
100 Jump Ropes
20 Squats
10 Push ups

II. 8 x 2 Deadlifts (175#)

III. 10 minute AMRAP
4 HSPU
8 KB Swings (16kg)
12 Weighted Sit ups (25#)

IV. Stretch

02/11/2013

I. 1500m Row
10 Squats/10 PVC Rollouts
Hip warmers

II. "Chelsea"
EMOTM 30 minutes
5 Pull ups
10 Push ups
15 Squats
Completed 18 Rounds

III. Stretch

02/10/2013

45 minutes Yoga

02/09/2013

Cross Country Skiing
Grand Traverse Resort

02/08/2013

I. 500M Row
10 Squats/10 PVC Rollouts

II.
100 Push ups
5 Ring Dips
100 Sit ups
5 Ring Dips
100 Squats
5 Ring Dips

III. Stretch

02/07/2013

I. 1000m Row
3 x 10 Squats/10 PVC Rollouts

II. OHS 5 x 3 (70#)

III. 2-4-6-8-10-8-6-4-2
Pull ups
Sit ups
Time: 7:03

IV. Stretch

02/03/2013

I. 750m Row
10 Squats/10 PVC Rollouts

II. Partner WOD
30 partner burpees - lateral burpees jump over partner
40 Pull ups
50 KB Swings
60 Sit ups
70 Box Jumps
80 Hand Release Push ups
90 Squats

III. L-sit hold with 15# - 1 minute

02/06/2013

I. 1000m Row
3 x 10 Squats/PVC Rollouts

II. 5 x
1 min. Clean and Jerk (r)
1 min. Clean and Jerk (l)
1 min. Back Extension hold
1 min REST

III. Stretch

02/05/2013

I. 750m Row
2 x 10 Squats/10 PVC Rollouts

II. 30-20-10-20-30
Hang Power Cleans
Bar Burpees
Time:21:03

III. Stretch

02/04/2013

I. 750m Row
3 x 10 Squats/10 PVC Rollouts

II. 5 x
10 Toes to Bar
10 Snatches (55#)
10 Wall Balls
Time: 17:52

III. Stretch

Evening
45 minute Spin

02/02/2013

I. 1000m Row
2 x 10 Squats/10 PVC Rollouts

II. "Josh"
21 OHS (45#)
42 Pull ups
15 OHS
30 Pull ups
9 OHS
18 Pull ups
Time: 17:31

III. Stretch