03/22/2014

I. 2000m Row
3 x 10 Squats/PVC Rollouts/Push ups


II. Isabel
30 Snatches (65#)
Time: 4:03


III. 5 x 5 OHS (65#)

03/24/2014

I. Row 12,000m


II. 3 x 10 Deadlifts (135#)


III. 15-12-9-6-3
Snatch (55#)
Burpee
Time: 12:27

03/21/2014

I. Row 2000m
3 x 15 Squats/10 PVC Rollouts/10 Push ups




II. Open 14.4
Chipper 14 minutes
60 Calorie Row
50 Toes to Bar
40 Wall Balls (10#)
30 Cleans (65#)
20 Muscle Ups
Score/reps completed: 140
Need to work on stringing together toes to bar


III. 100 sit ups

03/16/2014

NYC Half Marathon
13.1 miles
This was a fun run and would have been more fun had I run more than 10 miles since November.

03/14/2014

I. 1000m Row
3 x 15 Squats/10 PVC Rollouts/10 Push ups


II. Open 14.3
AMRAP 8 minutes
10 Deadlifts (65#)
15 Box Jumps/Step ups
15 Deadlifts (95#)
15 Box Jumps
20 Deadlifts (115#)
15 Box Jumps
25 Deadlifts (135#)
15 Box Jumps
30 deadlifts (155#)
Score: 140

03/11/2014

I. 5000m Row


II. 3 x 10 Squats/PVC Rollouts/Push ups


III. AMRAP 14 min
2-4-6-8-10-12-14...
Thrusters
10 Burpees after each round
Rounds completed: 12 + 7


IV. Foam rolling

03/10/2014

I. Row
2 x 25 minutes
2 min REST
Vary stroke rate every 2 min.
Total: 10,876m


II. 21-18-15-12-9-6-3
Hang Power Cleans (55#)
Push Press
Sit ups
Time: 12:38
3 -6- 9- 12
Hang Power Cleans (55#)
Push Press
Sit ups

03/09/2014

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


II. AMRAP 15 minutes
400m Row
10 Push ups
15 Sit ups
20 Burpees


III. Stretch

03/08/2014

Hungry Eagle Rowing Comp


2k Row
Time: 7:54.6


Later in the Day
3 mile Run

03/07/2014

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


II. Open 14.2
0:00 - 3:00
2 x
10 OHS (45#)
10 Jumping Chest to Bar Pull ups
3:00 - 6:00
2 x
12 OHS (45#)
12 Jumping Chest to Bar Pull ups
6:00 - 9:00
2 x
14 OHS (45#)
14 Jumping Chest to Bar Pull ups
9:00 - 12:00
2 x
16 OHS (45#)
16 Jumping Chest to Bar Pull ups
You can only advance to the next round if you complete all reps.
Score: 177

03/05/2014

I. 1000m Row
2 x :30 row 1 min Rest x 8
1000m Row


II. AMRAP 10 min. x 2
6 Deadlifts (145#)
12 Hand Release Push ups
18 Sit ups
25 lateral bar jumps
Rounds: 8 +12


III. Stretch/ABs

03/04/2014

I. 5035m Row


II. 1000m Row
3 x 10 Squats/10 PVC Rollouts/5 push ups


III. "Klepto"
4 x
27 Box Jumps
20 Burpees
11 Squat Cleans (75#)
Time: 24:41

03/03/2014

I. Row
60 min. 9 min Row, 1 min REST
Total: 12,644m


II. 3 x
400m row
21 KB Swing (16kg)
12 Pull ups
Every 3 minutes 10 burpees
Time: 19:54


III. Ab work and Stretching

03/02/2014

I. Lots of snow shoveling (urg!)


II. 500m row
3 x 10 PVC Rollouts/15 Squats/10 Push ups


III. 10 -1
OHS (35#)
Burpees
KB Swings (16kg)
Time: 13:11


IV. More snow shoveling!

03/01/2014

Can't believe it is March!


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


II. AMRAP 12 min
12 Box Jumps
6 Thrusters (55#)
6 Bar over burpees


III. Foam Rolling