082620 – Back?

5X:

• 250M Row
• 5 Pushups
• 10 KB Swings (35#)

Time = 12:43

You’ve got to start somewhere…

5X:

• 250M Row
• 10 KB Swings (35#)

Time = 10:45

I’m back?

5x

• 500M Row
• 10 Air Squats

Time = 14:10

020419

Been on an extended hiatus.  WOD from home tonight.

Rowing Intervals

100M Row / 45sec Rest / 200M Row / 45sec Rest / 300M Row / 45sec Rest / 400M Row / 45sec Rest / 500M Row / 45sec Rest / 400M Row / 45sec Rest / 300M Row / 45sec Rest / 200M Row / 45sec Rest / 100M Row

Work Time = 10:01

111018

Team WOD

3X of:

• 1K Row
• 60 KB Swings (53/35)
• 60 Sit-ups
• 30 Push Press (45/35)

Teamed up with Bitar and finished in 23:47.

102318

Jackie x 2 w/ 1/2 rest time in between:

• 1K Row
• 50 Thrusters (45#)
• 30 Pull-ups
• Time = 10:00
  • Rest 5:00
• 1K Row
• 50 Thrusters (45#)
• 30 Pull-ups
• Time = 12:31

Total time = 27:31

101718

For Time:

• 42 DB Snatches (35#, alternate arms each rep)
• 21 Burpee Box Jump Overs
• 30 DB Snatches
• 15 Burpee Box Jump Overs
• 18 DB Snatches
• 9 Burpee Box Jump Overs

Time = 13:30

101618

Dry Land Triathlon

• 100 Cal Row
• 55 Cal Assault Bike
• 800M Run

Time = 18:14

101318

Team WOD – 16:00 AMRAP

• 40 Double Unders
• 50 KB Swings
• Suitcase Carry
• 50 Ball Slams
• 20 Good Mornings

Teamed w/ Pastor Seth and we completed 3 Rounds + 67 Reps

101218

Tabata Mashup

• Assault Bike – 4
• Push-ups – 5
• Sit-ups – 7
• Squats – 15
• Row – 6

Total = 37

101018

Desforges – 5 Rounds of:

• 12 Deadlift (225#)
• 20 Pull-ups
• 12 Clean & Jerks (135#)
• 20 KTE

I scaled to 3 rounds, 190# DL, 100# C&J, and V-ups instead of KTE.

Time = 27:22

100918

The Banker – 20:00 AMRAP

• 5 TTB
• 10 KB Swings (53#)
• 15 Air Squats

11 Rounds + 15 Reps

100818

Deadlift 3-3-3-3

• 3 @ 60% – 230#
• 3 @ 70% – 270#
• 3 @ 80% – 310#
• 3 @ 60% – 230#

Strict Press 3-3-3-3

• 3 @ 60% – 75#
• 3 @ 70% – 90#
• 3 @ 80% – 100#
• 3 @ 60% – 75#

2000M Row – Time = 8:17

100418

The Bear (scaled)

I only did every other set of reps on this one since I’ve been gone for awhile.  In addition, I used the RX weight of 105# on the round of 21 but then dropped to 95# thereafter.

21, 15, 9, 3

• Deadlift
• Hang Power Clean
• Front Squat
• Push Jerk

Time = 26:49

The push jerk destroyed me.

100218

Deadlift 5-5-5-5

• 5 @ 55% – 210#
• 5 @ 65% – 250#
• 5 @ 75% – 285#
• 5 @ 55% – 210#