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Post by Kevin on Oct 27, 2013 20:02:55 GMT
10/25/13 8:30am
400M Row SL 100 1/2 Tabata Push up Ring pull Squat BFSUs
SKILL Squat, Squat, SQUAT
WOD 6 rounds 5-6-7-8-9-10x reps Back squat (250/175) -125 Run 200m
13:35
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Post by Kevin on Oct 27, 2013 20:04:52 GMT
10/26/13 Sat 9am
warm up Row 400 sl 100 3rounds 10 push-ups 10 ring rows
Oly Class
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Post by Kevin on Oct 28, 2013 11:59:49 GMT
10/28/13 Mon 5am
WU Row 400 SL 100 5 kip 10 delt mobility
Murph - modified (org band and row)
For time: 1 mile Row 100 Pull-ups - orange 200 Push-ups 300 Squats 1 mile Row
40:43 Strategy 5-10-15 for 10 rounds then switched to 10-20-30 for 5 rounds
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Post by Kevin on Oct 31, 2013 11:26:37 GMT
10/30/13 Wed 5am WU: 500 meter row SL100 10 RFT: 3 Burpees 6 Ball slams (20#) 9 squats DNF - did only 8, lung/breathing trouble WOD: 50 barbell man makers 95/65 Every 5 minutes run 200 meters Hands never leave the bar 75lbs/22:30 something Again breathing issues, lost count a couple times so may have been short by a couple. Oh well, better luck next time
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Post by Kevin on Nov 3, 2013 15:31:56 GMT
11/1/13 Fri 5am
Warm up - 1round FGB Burpees, ball slams, BFSU, pushups, squats (Iif I recall right)
FTW! Red Sox World Champ WOD
-ROW 200M 15 Power Cleans (95) 34 Pullups orange
-ROW 700M 72 Push Ups
-ROW 500M 12 SDHP (95) 18 Burpee Pull Ups
-ROW 300M 41 Kbell Swings (35)
30:05
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Post by Kevin on Nov 3, 2013 15:34:47 GMT
11/3/13 Sun 10am
Deads 5/3/1 120x5, 145x5, 160 x10
Back Squats 95x10x5
GHD situps 10x4
Calf Raises 65x10
Row 1600m SL 100
P: 289 C: 111 F: 64
Cal: net
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Post by Kevin on Nov 4, 2013 13:12:05 GMT
11/4/13 Mon 5am
WU 400 m row SL 100 3 rounds 10 inchworm PU's 10 squats 10 sec Toddler 10 delt mobilty
Colleen Ritzer WOD (modified) Open w/45 Burpees *3 Rounds: 13 OH Press 19 Thrusters (75) 24 Pull ups (Org) Close w/44 Burpees - DNF Not sure on time as I DNF'd it.
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Post by Kevin on Nov 5, 2013 23:36:46 GMT
11/5/13 Tues 5:30pm
Steel Log 5/3/1 95x3, 110x3, 120x6
Push Press wk2 5x3 115x5, 125x5, 135x3rp2rp1
Power Cleans 5/3/1 85x5, 95x5, 135x8
ezBar Curl super set w Skullz
55x10, 10, 10, 60x10, 65x10
P 340 C 160 F 90
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Post by Kevin on Nov 6, 2013 15:50:05 GMT
11/6/13 Wed 5am
Warmup Row 400 SL 100 5 min AMRAP 3 inchworm pushups 6 burpees 9 KB swings (53) 12 delt mobility
Snatch Grip Deadlift Work up to BW - did 155 (Im skinny today) EMOM add 1 rep (10 min cap) Did all 10 np due to skinny weight
15 Min AMRAP 20 sec Pullups 20 sec Pushups 20 sec Squats
406 total
P 220 C 168 F 65
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Post by Kevin on Nov 11, 2013 12:46:31 GMT
11/11/13 5am Row 400M SL 100
1/2 "ARMISTICE" 9 Min AMRAP ... 11 BFSUs 11 Squat 11 Pushups 11 Box Jumps *Add 11 reps to each on each round
2 + BFSU's
"Nutts"
For time: 10 Handstand push-ups (10x35 OH) 250 pound Deadlift, 15 reps (185x15) 25 Box jumps, 30 inch box (25") 50 Pull-ups (org) 100 Wallball shots, 20 pounds, 10' (50 and 50at end) 200 Double-unders (600 reg) Run 400 meters with a 45lb plate (35)
36:31
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Post by Kevin on Nov 13, 2013 12:48:48 GMT
11/13/13 5am
WARM UP: Row 400M Sprint Last 100 10-9-8-7-6-5-4-3-2-1 Pushup Box Jump 5:41 (i think)
SKILL: Kipping Pull Ups
WOD: 3 rounds For Time: 10x Pull-ups - kip and jump 10x Ground-to-overhead (95#) 10x Burpees
11:46
Tabaita GHD Sit-ups 20s on/ 10s off 8 rounds
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Post by Kevin on Nov 18, 2013 12:26:48 GMT
11/15/13 FRI 5a
Lucci +11
66 Deadlifts (115/75) 66 Box jump (24/20) 66 Kettlebell swings (53/35) 66 GHD sit ups 66 Push ups 66 Pull-ups 66 Thrusters (45/30) 66 Wall balls (20/16) 66 Burpees 66 Ball slams (30/20)
58:46
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Post by Kevin on Nov 18, 2013 12:28:57 GMT
11/16/15 SPARTAN FENWAY
Run a bit Row a bit 20 Box jump 1 Rope climb 1 Spear throw 1 Weighted rope pull... 30 ball slams Water jug carry up and down stairs A couple/few Burpees Strongman carry Sand bag carry up stairs About a million stairs Ankle banded/shackled stair hop Over under ropes Walls Monkey bars Cargo net Scaling wall Pushups Touch the Green Monster Take it all in Eat pizza Eat burgers Eat fries Eat basically anything not nailed down Be surrounded by AMAZING people! 1:03:05
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Post by Kevin on Nov 18, 2013 12:30:16 GMT
11/18/15 MON 5am
5 Rounds for Time:
10 Pull-ups 20 Burpees 20 BFSU's
22:51
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Post by Kevin on Nov 20, 2013 11:58:53 GMT
11/20/13 Wed 5am
Warmup 5 Jump Squats 7 ball slams (30) 5 inchworm pushups 7 KB swings (52)
4:04
Power Clean Skill 3RM 3,3,3,3
WOD 30 Clean & Jerk (135/95) 30x95(light for elbow0 4:41
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