I. 500m Row
2 x 10 PVC Rollouts/15 Squats/10 OHS
II. EMOM 12 minutes
even = 1 rope climb - still only going half way up but feeling better and beginning to get down the technique.
odd = 7 pull ups - last two rounds worked on butterfly
III. 7 minute AMRAP
100m Row (cortisone shot in my foot yesterday so didn't want to push it)
10 Burpees
25m Farmers Carry (25" plates)
Rounds = 4 (legs were feeling a but shot)
4 minute REST
7 minutes AMRAP
4 T2B
25m Bear Crawl
1 Wall Walk
Rounds = 4 + 4 T2B
4 minutes REST
7 minutes AMRAP
25m Sled Drag (90#) hard time getting in and out of the harness
10 HRPU
15 Squats
Rounds = 3
Rogue Fitness
Saturday, August 30, 2014
Friday, August 29, 2014
08/29/2014
I. 500 m row
3 x 10 PVC roll outs/15 squats/10 OHS/10 lunge steps/15 GHD sit ups
II. 1 Hang Snatch, 2 OHS 65#
https://www.youtube.com/watch?v=g6n7IaV5qmo&feature=em-upload_owner
III. 10 x 2 Back Squats EMOM 95#
IV. 3 x 4 clean and jerks 85#
300m Row (serious problem with my foot when I run. Going to podiatrist today to find some resolution) 2:27, 2:17, 2:16
Rest 2 minutes
Then
3 x 8 ball slams 30#
25 sec. Row
90 seconds rest
:58, :57, :54
Then
3 x
12 KBS
12 Burpees
1:17, 1:16, 1:16
3 x 10 PVC roll outs/15 squats/10 OHS/10 lunge steps/15 GHD sit ups
II. 1 Hang Snatch, 2 OHS 65#
https://www.youtube.com/watch?v=g6n7IaV5qmo&feature=em-upload_owner
III. 10 x 2 Back Squats EMOM 95#
IV. 3 x 4 clean and jerks 85#
300m Row (serious problem with my foot when I run. Going to podiatrist today to find some resolution) 2:27, 2:17, 2:16
Rest 2 minutes
Then
3 x 8 ball slams 30#
25 sec. Row
90 seconds rest
:58, :57, :54
Then
3 x
12 KBS
12 Burpees
1:17, 1:16, 1:16
Wednesday, August 27, 2014
08/27/2014
I. 500m row
2 x 10 PVC Rollouts/15 Squats/10 OHS/10 Lunge Steps/15 GHD Sit ups
II. 3 x
1 Wall Walk
20 Double Unders
3 Chest to Bar Pull ups (2 were successful)
III. 4 x
200m Row
6 Thrusters (45#)
8 Burpees to 6" target
10 Step ups
2:00 Rest
2:37, 2:39, 2:41, 2:40
IV. 35 Pull ups sets of 5
Time: 2:57
2 x 10 PVC Rollouts/15 Squats/10 OHS/10 Lunge Steps/15 GHD Sit ups
II. 3 x
1 Wall Walk
20 Double Unders
3 Chest to Bar Pull ups (2 were successful)
III. 4 x
200m Row
6 Thrusters (45#)
8 Burpees to 6" target
10 Step ups
2:00 Rest
2:37, 2:39, 2:41, 2:40
IV. 35 Pull ups sets of 5
Time: 2:57
Tuesday, August 26, 2014
08/26/2014
I. 500m row
2 x 10 PVC roll outs/15 squats/10OHS/10 lunge steps/12 ghd sit ups
II. Power Cleans
2@70, 2@75, 2@80, 1@85, 1@90, 1@95
III. 3 x 3 Clean Pulls @ 95#
IV. 4 x 4 Front Squat
85, 95, 100, 100
V. 6 x 500m Row @ 1:59
2 minutes rest between set
1:59.0
1:58.3
1:57.9
1:58.8
1:59.5
1:59.7 died on this last set 😢
2 x 10 PVC roll outs/15 squats/10OHS/10 lunge steps/12 ghd sit ups
II. Power Cleans
2@70, 2@75, 2@80, 1@85, 1@90, 1@95
III. 3 x 3 Clean Pulls @ 95#
IV. 4 x 4 Front Squat
85, 95, 100, 100
V. 6 x 500m Row @ 1:59
2 minutes rest between set
1:59.0
1:58.3
1:57.9
1:58.8
1:59.5
1:59.7 died on this last set 😢
08/25/2014
I. 500m row
3 x 10 PVC roll outs/15 squats/10 OHS/10 lunge steps
II. 4 x 1.1 Squat Snatch Cluster 60#
III. 4 x 4 Back Squat (90, 100, 110, 115#)
IV. EMOM 10 minutes
Power Snatch 70#
V. EMOM 10 minutes
Even 3 HSPU - 2 strict, 1 Kipping
Odd 7 Toes2Bar
VI. 15 minutes Row
3 x 10 PVC roll outs/15 squats/10 OHS/10 lunge steps
II. 4 x 1.1 Squat Snatch Cluster 60#
III. 4 x 4 Back Squat (90, 100, 110, 115#)
IV. EMOM 10 minutes
Power Snatch 70#
V. EMOM 10 minutes
Even 3 HSPU - 2 strict, 1 Kipping
Odd 7 Toes2Bar
VI. 15 minutes Row
Sunday, August 24, 2014
08/23/2014
I. 500m Row
3 x 10 PVC Rollouts/10 OHS/15 Squats/10 lunge steps
II. EMOM 10
even = 1 rope climb (got halfway up, mostly due to fear)
odd = 7 pull ups
III. AMRAP 6 minutes
100m Run
10 Wall Balls (14#)
10 KB Swings (30#)
Rounds = 3 completed
REST 4 minutes
AMRAP 6 minutes
8 T2B
8 Front Rack Walking Lunges (65#)
8 Burpee over the bar
Rounds = 2 + 4 T2B
REST 4 minutes
AMRAP 6 minutes
25m Sled drag with 90#
10 HRPU
15 Squats
Rounds = 3 + 25 m Sled drag + 10 HRPU
3 x 10 PVC Rollouts/10 OHS/15 Squats/10 lunge steps
II. EMOM 10
even = 1 rope climb (got halfway up, mostly due to fear)
odd = 7 pull ups
III. AMRAP 6 minutes
100m Run
10 Wall Balls (14#)
10 KB Swings (30#)
Rounds = 3 completed
REST 4 minutes
AMRAP 6 minutes
8 T2B
8 Front Rack Walking Lunges (65#)
8 Burpee over the bar
Rounds = 2 + 4 T2B
REST 4 minutes
AMRAP 6 minutes
25m Sled drag with 90#
10 HRPU
15 Squats
Rounds = 3 + 25 m Sled drag + 10 HRPU
Saturday, August 23, 2014
08/22/2014
I. 500m row
3 x 10 PVC roll outs, 10 squats, 10 OHS, 10 lunge steps
II. 1 Hang Snatch, 1 OHS build to tough 60# (OHS was somewhat limiting)
III. 10 x 2 Back Squat EMOM 90#
IV. 3 x 3 hang power cleans 85#, 400m run
Rest 2 minutes between rounds
1 - 2:24, 2 - 2:18, 3 - 2:18
V. 3 x 8 alternating DB Snatches 30#, 20 sec row sprint, rest 2 minutes between rounds
1 - :56, 2 - :56, 3 - :51
VI. 3 x 10 KBS 35#, 10 Burpees Rest 2 minutes between rounds
1 - 1:01, 2 - :57, 3 - :57
3 x 10 PVC roll outs, 10 squats, 10 OHS, 10 lunge steps
II. 1 Hang Snatch, 1 OHS build to tough 60# (OHS was somewhat limiting)
III. 10 x 2 Back Squat EMOM 90#
IV. 3 x 3 hang power cleans 85#, 400m run
Rest 2 minutes between rounds
1 - 2:24, 2 - 2:18, 3 - 2:18
V. 3 x 8 alternating DB Snatches 30#, 20 sec row sprint, rest 2 minutes between rounds
1 - :56, 2 - :56, 3 - :51
VI. 3 x 10 KBS 35#, 10 Burpees Rest 2 minutes between rounds
1 - 1:01, 2 - :57, 3 - :57
08/20/2014
I. 500m Row
2 x 10 PVC roll outs, 10 OHS, 15 squats, 10 lunges steps
II. 3 x 3 HSPU, 20 double unders, 8 pistols (needed to modify)
III. 3 x
250m row, 6 Burpees box jump overs, 8 T2B, 10 Wall Balls rest 2 minutes
1 - 3:23
2 - 3:18
3 - 3:17
IV. 30 pull ups 2:32
2 x 10 PVC roll outs, 10 OHS, 15 squats, 10 lunges steps
II. 3 x 3 HSPU, 20 double unders, 8 pistols (needed to modify)
III. 3 x
250m row, 6 Burpees box jump overs, 8 T2B, 10 Wall Balls rest 2 minutes
1 - 3:23
2 - 3:18
3 - 3:17
IV. 30 pull ups 2:32
08/19/2014
I. 500m row
3x 10 PVC roll outs,15 squats, 10 OHS, 10 lunges steps, 10 ghd sit ups
II. 15 minutes max power clean 105# (had trouble getting under the bar)
III. 3 x 4 Clean Pulls 105#
IV. 4x5 Front Squats 95#
REST 3 minutes
V. 6 x 500m Row rest 2 minutes between sets
1 - 2:01.1
2 - 1:58.8
3 - 2:00.0
4 - 2:00.7
5 - 2:00.0
6 - 1:59.7
3x 10 PVC roll outs,15 squats, 10 OHS, 10 lunges steps, 10 ghd sit ups
II. 15 minutes max power clean 105# (had trouble getting under the bar)
III. 3 x 4 Clean Pulls 105#
IV. 4x5 Front Squats 95#
REST 3 minutes
V. 6 x 500m Row rest 2 minutes between sets
1 - 2:01.1
2 - 1:58.8
3 - 2:00.0
4 - 2:00.7
5 - 2:00.0
6 - 1:59.7
Friday, August 22, 2014
08/18/2014
I. 500m Row
3 x 10 PVC Rollouts/10 Squats/10 OHS/10 Lunge Steps
II. 15 minutes
Snatch 45#
II. 4 x 5 Back Squat 75, 75, 95, 105#
Rest 3:00 minutes
III. EMOM 10 minutes
Power Snatch #65 (first couple felt heavy but after that was a very manageable weight)
IV. EMOM 10 minutes
Even = 3 HSPU
Odd = 7 box jumps
V. 10 minutes Row
3 x 10 PVC Rollouts/10 Squats/10 OHS/10 Lunge Steps
II. 15 minutes
Snatch 45#
II. 4 x 5 Back Squat 75, 75, 95, 105#
Rest 3:00 minutes
III. EMOM 10 minutes
Power Snatch #65 (first couple felt heavy but after that was a very manageable weight)
IV. EMOM 10 minutes
Even = 3 HSPU
Odd = 7 box jumps
V. 10 minutes Row
Saturday, August 16, 2014
08/15/2014
I. 1000m Row
3 x 10 PVC Rollouts/10 OHS/15 Squats/10 Lunge Steps/12 GHD Sit ups
II. 3 x
500m Row (called for running but this Plantar Fasciitis is getting me down and I pay afterwards for running)
21 American KB Swing (16kg)
12 Pull ups
3 minute rest between rounds
1 = 4:10
2 = 4:06
3 = 4:21 (only round where KB Swings were broken)
III. Mobility work
3 x 10 PVC Rollouts/10 OHS/15 Squats/10 Lunge Steps/12 GHD Sit ups
II. 3 x
500m Row (called for running but this Plantar Fasciitis is getting me down and I pay afterwards for running)
21 American KB Swing (16kg)
12 Pull ups
3 minute rest between rounds
1 = 4:10
2 = 4:06
3 = 4:21 (only round where KB Swings were broken)
III. Mobility work
Thursday, August 14, 2014
08/14/2014
I. 500m row
3 x 10 PVC Rollouts/15 Squats/10 OHS/10 Lunge Steps/10 GHD Sit ups
II. Snatch (15 minutes)
worked on dropping under bar with 65#
III. 3 x
250m Row
12 Over the rower burpees
Rest 2 minutes
1 = 2:27
2 = 2:06
3 = 2:05
IV.Foam Rolling
3 x 10 PVC Rollouts/15 Squats/10 OHS/10 Lunge Steps/10 GHD Sit ups
II. Snatch (15 minutes)
worked on dropping under bar with 65#
III. 3 x
250m Row
12 Over the rower burpees
Rest 2 minutes
1 = 2:27
2 = 2:06
3 = 2:05
IV.Foam Rolling
Wednesday, August 13, 2014
08/13/2014
I. 1000m Row
3 x 10 PVC Rollouts/15 Squats/10 OHS/10 Lunge Steps/10 GHD Sit ups
II. Shoulder Press
1RM = 105#
III. 30 Pull ups for Time
Time: 1:47
3 x 10 PVC Rollouts/15 Squats/10 OHS/10 Lunge Steps/10 GHD Sit ups
II. Shoulder Press
1RM = 105#
III. 30 Pull ups for Time
Time: 1:47
Tuesday, August 12, 2014
08/12/2014
I. 500m Row/warm up
500m = 1:51.1
500m Row/cool down
II. 8 min. AMRAP
10 PVC Rollouts/15 OHS/10 Hollow Rocks/10 Bar Hollow Swings
2:00 Plank Hold
III. 20:10 x 3
Scap Pull up
Hollow Rock w/PVC
Hip Bridge Drill
Hollow Swings
IV. Back Squats 5 x 5 (115#)
500m = 1:51.1
500m Row/cool down
II. 8 min. AMRAP
10 PVC Rollouts/15 OHS/10 Hollow Rocks/10 Bar Hollow Swings
2:00 Plank Hold
III. 20:10 x 3
Scap Pull up
Hollow Rock w/PVC
Hip Bridge Drill
Hollow Swings
IV. Back Squats 5 x 5 (115#)
Monday, August 11, 2014
08/11/2014
. 1000m Row
3 x 10 PVC Rollouts/15 Squats/10 OHS/10 Lunge Steps/10 Deficit Push ups
II. Closed grip bench press
First time doing this and took a minute to figure out.
1RM = 75#
III. AMRAP
3 minute
1 minute rest
HSPU with two ab mats = 8
Rope Climb = 1/2
Ring Dips = 4 with many attempts
Felt very inadequate today.
3 x 10 PVC Rollouts/15 Squats/10 OHS/10 Lunge Steps/10 Deficit Push ups
II. Closed grip bench press
First time doing this and took a minute to figure out.
1RM = 75#
III. AMRAP
3 minute
1 minute rest
HSPU with two ab mats = 8
Rope Climb = 1/2
Ring Dips = 4 with many attempts
Felt very inadequate today.
Sunday, August 10, 2014
08/10/2014
I. 500m Row
3 x 10 PVC Rollouts/10 Squats/10 OHS/10 Lunge Steps/10 Deficit Push ups
II. 1RM Snatch
85#
2 failed attempts at 85# but finally got it!
III. Run
400m = 1:49.5
800m = 4:09.2
1600m or 1 mile = 9:25.4
3 x 10 PVC Rollouts/10 Squats/10 OHS/10 Lunge Steps/10 Deficit Push ups
II. 1RM Snatch
85#
2 failed attempts at 85# but finally got it!
III. Run
400m = 1:49.5
800m = 4:09.2
1600m or 1 mile = 9:25.4
Friday, August 8, 2014
08/08/2014
8/7/2014 - Park WOD 1.5 mile Run
I. 500m Row
3 x 10 PVC Rollout/10 Squats/10 OHS/10 Lunge Steps
II. Back Squat
1 RM = 150#
2 fails at 155#
III. 8 min AMRAP
7 Thrusters (ugh! I hate thrusters)
7 Pull ups
Rounds = 5 + 7 Thrusters + 1 Pull up
I. 500m Row
3 x 10 PVC Rollout/10 Squats/10 OHS/10 Lunge Steps
II. Back Squat
1 RM = 150#
2 fails at 155#
III. 8 min AMRAP
7 Thrusters (ugh! I hate thrusters)
7 Pull ups
Rounds = 5 + 7 Thrusters + 1 Pull up
Thursday, August 7, 2014
08/06/2014
I. 500m row
3x 10 PVC roll outs/10 squats/10 OHS
II. 15 min AMRAP
15 KB American Swings 53# (weight was challenging as I usually use a 16kg KB)
15 Burpees
Rounds = 5 + 15 swings + 3 Burpees
3x 10 PVC roll outs/10 squats/10 OHS
II. 15 min AMRAP
15 KB American Swings 53# (weight was challenging as I usually use a 16kg KB)
15 Burpees
Rounds = 5 + 15 swings + 3 Burpees
Tuesday, August 5, 2014
08/05/2014
I. 500m Row
2 x 10 PVC Rollouts/10 Squats/10 OHS
10 Lunge Steps/10 GHD Sit ups
II. Front Squat
5 @ 45#
4 @ 75#
3 @ 95#
1 @ 115#
1 @ 125#
Failed at 130#
III. 8 minutes to get to 1RM Power Clean
3 @ 45#
2 @ 65#
1 @ 95#
1 @ 100#
1 @ 105#
1 @ 110#
Failed @ 115# x 3
IV. 8 minute AMRAP Power Cleans @
90% 1RM = 100#
35 successful lifts
4 failed attempts
2 x 10 PVC Rollouts/10 Squats/10 OHS
10 Lunge Steps/10 GHD Sit ups
II. Front Squat
5 @ 45#
4 @ 75#
3 @ 95#
1 @ 115#
1 @ 125#
Failed at 130#
III. 8 minutes to get to 1RM Power Clean
3 @ 45#
2 @ 65#
1 @ 95#
1 @ 100#
1 @ 105#
1 @ 110#
Failed @ 115# x 3
IV. 8 minute AMRAP Power Cleans @
90% 1RM = 100#
35 successful lifts
4 failed attempts
08/04/2014
I. 500m Row
3 x 10 PVC Rollouts/10 Squats/10 OHS/
10 Lunge Steps/10 GHD Sit ups
II. 50 Thrusters 35#
EMOTM 10 Double Unders
Start with Double Unders
Because I suck at Double Unders
Time:7:25
III. Tempo Runs
15 x
50m Sprint/25m walk/25m Jog
3 x 10 PVC Rollouts/10 Squats/10 OHS/
10 Lunge Steps/10 GHD Sit ups
II. 50 Thrusters 35#
EMOTM 10 Double Unders
Start with Double Unders
Because I suck at Double Unders
Time:7:25
III. Tempo Runs
15 x
50m Sprint/25m walk/25m Jog
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