Wed., April 26, 2017

WOD:

On the C2 rower, 10 rounds of:

Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute

Post time maintained each round to comments.

Scale pace time as needed.

CW: (Sub 2:00). 1:09, 1:04, 1:23, :59, 1:17, 1:22, 1:17, 1:21, 1:10, 1:37
LW: (Sub 2:20). 1:06, 1:16, 1:03, :58, 1:17, 1:15, 1:12, 1:13, 1:18, 1:01

Tues., April 25, 2017

WOD:

For time:

Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate

LW: 37:14 (Supines, 55# Cleans)

Comments:

Brutal WOD. I was happy to finish (slow time, to be sure)

Mon., April 24, 2017

WOD

For time:

135-lb. thrusters, 15 reps
135-lb. sumo deadlift high pulls, 21 reps
135-lb. thrusters, 12 reps
135-lb. sumo deadlift high pulls, 15 reps
135-lb. thrusters, 9 reps
135-lb. sumo deadlift high pulls, 9 reps

LW: 11:18 (55#)

Thurs., April 20, 2017

WOD:

A.

Three sets of:

Dumbbell Walking Lunge x 20 steps @ 10X0
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders
10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Man-Makers
10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar
10 Push-Ups

CW:  ??

LW: 4 Rds., 4 Rds. plus 3 MM's, 6 Rds. plus 2 TTB

Wed., April19, 2017

WOD:

30-20-10 reps for time of:

35-lb. dumbbell thrusters
Toes-to-bars

LW: 10:39 (15# DB)

Tues., April 18, 2017

WOD:

4 rounds for time of:

15 box jumps, 36-inch box
Run 400 meters

CW: ??

LW: 16:04 (Step-ups instead of BJ's)

Mon., April 17, 2017

WOD:

Back squat 1-1-1-1-1-1-1 reps

CW: 105, 115, 125, 135, 140, 150, 160

LW: 65, 85, 95, 100, 105, 110, 110

Thurs.,April 13, 2017

WOD:

A.
Every 2 minutes, for 16 minutes (8 sets):

Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

LW: 8 @ 45, 4 @ 50, 4 @ 55, 1 @ 60

B.
Every minute, on the minute, for 21 minutes:

Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps

LW: 45# PP, DU Practice

Wed., April 12, 2017

WOD:

6-9-12-9-6 reps for time of:

Burpees over the bar
185-lb. front squats
Chest-to-bar pull-ups  -> supine (CW: Sit-ups on ball)

CW: 14:38 (100# FS)

LW: 14:45 (65# FS)

Tues., April 11, 2017

WOD:

Deadlift 3-3-3-3-3 reps

CW: 155, 175, 190, 200, 210. Plus 2 @ 220, 1 @ 225

LW: 125, 125, 125, 125, 125. Plus 1 @ 135

Mon., April 10, 2017

WOD:

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
15 Pull Ups/Jumping (CW did Sit-ups)
15 Push Ups

CW: 4 Rds., plus Run, Sit-ups

LW: 4 Rds.

Week of April 1, 2017 (in NC)

Sat., 4/1 - CW ran 7 miles, LW ran 5 miles

Mon., 4/3 - CW did 4 miles on Treadmill, LW did 3 miles on Eliptical

Thurs., 4/6 - CW did 6 (?) miles on Treadmill, LW ran 4 miles

Sun., 4/9 - CW and LW ran around Reeds Lake (4.5 miles)