02/28/2014

I. Row
4 min Row 1 min. Rest x 12
Total: 11,624m


II. 500m Row
2 x 10 PVC Rollouts/10 Squats/5 Push ups


III. AMRAP 10 min
30 Double Unders (I seriously despise these)
15 Power Snatches (45#)


IV. 100 Sit ups

02/27/2014

I. 500m Row
3 x 10 PVC Rollouts/15 Squats/10 Push ups


II. Deadlifts
5 @ 100#
5 @ 130#
5 @ 150#
3 @ 170#
3 @ 190#


III. 1000m Row
200 Double Unders (I hate these)
50 Box Jumps
Time: 19:49

02/26/2014

I. 500m Row
3 x 10 PVC Rollouts/15 Squats/10 Push ups


II. EMOTM 3 over the bar burpees
20 Cleans (65#)
20 Front Squats
20 Snatches
20 OHS (45#) + 10 @ 55#

02/25/2014

I. 500m Row
3 x 10 PVC Rollouts/15 Squats/10 Push ups


II. "Annie"
50-40-30-20-10
Double Unders
Sit ups

02/24/2014

I. 500m Row
3 x 10 PVC Rollouts/15 Squats/10 Push ups


II. Tabata 20:10 x 8
jump Ropes
PVC OHS


III. EMOTM 10 minutes
25 Double Unders = odd
5 OHS hold at bottom 2 sec. = even


IV. Fit Test x 2
500m Row
40 Squats
30 Sit ups
20 Hand Release Push ups
10 Dead Hang Pull ups (blue band)
Time: 5:44
5 minute REST
Time: 5:38

02/21/2014

I. Row
3 x 15 min
3 min REST
Total meters: 9486


II. 500m Row
3 x 10 Squats/PVC Rollouts/Push ups


III. EMOTM 10 min
1 hang snatch (55#)
1 hang snatch + OHS
1 hang squat snatch


IV. AMRAP 12 min
Ladder 1 - 10
Power Snatch (55#)
Burpee Box Jump
Rounds: 8 + 14

02/20/2014

I. 500m Row
3 x 15 Squats/10 PVC Rollouts/10 Push ups


II. 10 K-Squats (45#)


III. Deadlifts
5 @ 100#
5 @ 120#
3 @ 140#
3 @ 160#
5 @ 185#

02/19/2014

I. Row
Meters    Watts     Time
1000        202.6     4:00:0
 750         217.1     2:55.9
 500         232.1     1:54.7
 250         272.6       :54.3
1000        204.2     3:59.4
 750         202.3     3:00.1 (lost it on this one)
 500         235.1     1:54.2
 250         263.5       :55.0
This was definitely tough! Helped to row next to someone with similar stroke rate and watts/time.


II. 4 x
150 jump ropes
30 ball slams (20#)
10 Push ups
Time: 18:12
Feeling a bit tired after the row.


III. Stretch and AB Work

02/18/2014

I. 500m Row
3 x 10 PVC Rollouts/Squats/Push ups


II. Front Squat
5 @ 65#
5 @ 75#
3 @ 90#
3 @ 100#
3 @ 110#


III. AMRAP 4 min x 3
3 Clean and Jerk (85#)
6 Knees to Elbows
9 Jumping Squats

02/17/2014

I. Row 10,714m


II. Yoga 1 hour


III. Run 1 mile

02/16/2014

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


II. OHS
5@ 35#
5@ 45#
3@ 55#
2@ 65#


III. Row 200m
50 Sit ups
25 Pull ups
25 Push ups
50 Deadlifts (95#)
50 Box Jumps
25 Pull ups
25 Push ups
50 Sit ups
200m Row


IV. Foam Rolling

02/15/2014

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


II. 10 Junkyard Dogs


III. Partner WOD complete the following
30 Jumping Lunges
30 Over the bar burpees
30 Clean and Jerks (75#)
30 Wall Balls (20#)
30 Pull ups
800m Row


IV. 2K Row
Time: 7:57.4

02/14/2014

Happy V Day!!


I. Row 5,947m


II. 100 Thrusters (45#)
EMOTM 5 dead hang pull ups (purple band)
Time: 13:00


III. Row 500m
2 x 10 PVC Rollout/Squats/Push ups


IV. EMOTM 20 minutes
2 hang cleans (65#)
2 over the bar burpees (I love these)
Every minute add 2 reps


Now for the best part of the workout, home for coffee, breakfast and a shower before heading for work.

02/12/2014

Row
10 x 250m
1 min REST between each
Rest 3 minutes and do again








II. 21-18-15-12-9-6-3
Dips
Wall Balls
Sit ups
Time: 14:16


Ready for a nap :)!

02/11/2014

2000m Row
3 x
20 Squats
10 PVC Rollouts
10 Push ups


Just had time this morning for a warm up.  So cold in the gym after coaching for an hour. I will go back tonight for the WOD and O-lifting.


I. 500m Row
3 x 20 Squats/10 PVC Rollouts/10 Push ups


II.  Front Squat
5 @ 45#
5 @ 65#
5@ 85#
5@ 95#
5@ 105#


III. 5 x
5 Power Cleans (85#)
5 Over bar Burpees with 2 jumps
5 Pull ups
Time: 6:41

02/10/2014

Row
50 minutes
4 min Row, 1 min. Rest


1000m
Time: 3:50.6


Pretty happy with this time.  My legs were wobbly when I go off the rower.

02/09/2014

I. AARC
3 x
1 minute at each station
Pull ups (purple band)
Ball Slams (20#)
Agility Ladder
Burpees
Ball Bounce
V-ups
Grapevine
Squats


II. 1000m Row
3 x 10 Squats/PVC Rollouts/Push ups


IV. Teams of three complete 120 reps
One person working/one holding/one resting
KB Swings/Plank
Wall Balls/Wall sits
Push Press/Farmer carry Hold
HR Push ups/Handstand Hold

02/08/2014

I. 500m Row
3 x 10 Squats/PVC Rollouts/Push ups


II. 5 x
90 Jump Ropes
15 Overhead Squats (55#)
Time:11:14


III. Stretch

02/06/2014

I. 500m Row
3 x 15 Squats, 10 PVC Rollouts, 10 Push ups


II. Mobility


III. Shoulder Press
5 @ 45#
3 @ 75#
5 @ 85#
3 @ 95#
1 @ 105#


IV. EMOTM 10 min
Turkish Getup each side
Hold plank for reminder of minute

02/04/2014

I. 3 x
20 Squats
10 PVC Rollouts
10 Push ups


II. Back Squat
5 @ 45#
5 @ 75#
3 @ 95#
5 @ 120#
3 @ 130#
3 @ 140#


III. AMRAP 6 min
Power Snatch 65#
Toes to Bar
go up in multiples of 3
Round = 9's + 9 Snatches
REST 1 min.
Then reverse starting with completed rounds
started at 9


IV. O-lifting
Snatch grip Push Press (85#)
Snatch Balance (75#)
Squat Snatch from High Hang(45#)

02/03/2014

I. Row
30min x 2
3 min.REST
Total = 12,439


II. 10 - 1
Air Squats
DB Push Press (20#)
DB Step ups (20#)
DB Renegade Rows


III. Tired!!!

02/02/2014

I. Partner WOD for AARC
400m Row
20 Jumping Squats
40 Wall Balls
60 Box Jumps
80 KB Swings (16kg)
400m Row
80 KB Swings
60 Box Jumps
40 Wall Balls
20 Jumping Squats
400m Row
One person working at a time, partner holds a plank


II. Partner WOD
50 Wall Balls
50 Push ups
50 Sit ups
40 Wall Balls
40 Push ups
40 Sit ups
30 Wall Balls
30 Push ups
30 Sit ups
20 Wall Balls
20 Push ups
20 Sit ups
10 Wall Balls
10 Push ups
10  Sit ups
One person working at a time

02/01/2014

Marathon session at the gym this morning


I. 500m Row
3 x 10 squats, PVC Rollout, Push ups


II. 20 min AMRAP
5 Pull ups
10 Push ups
15 Squats
Rounds = 10+


III. O - Lifting


IV. Row
750m x 6
4 min Rest
1) 2:59.8 1:59.8/500m
2) 2:56.3 1:57.5/500m
3) 2:55.6 1:57.0/500m
4) 2:59.7 1:59.8/500m
5) 2:59.8 1:59.8/500m
6) 2:56.5 1:57.6/500m