5/15 Workout

Run 1 Mile, Row 2k, Run 1 Mile

Time - 23:10

5/13 Workout

:20 Row as Fast as you can

:10 Rest

For a total of 4:00

TOTAL DISTANCE ROWED: 986 meters

New Personal Record

New Personal Record for Power Clean:

175 pounds

5/11 Workout

Strength

Power Clean 2,2,2,1,1,1,1

Round 1 - 125 pounds x 2 reps

Round 2 - 125 lbs x 2 reps

Round 3 - 135 x 2 reps

Round 4 - 145 x 1 rep

Round 5 - 155 x 1 rep

Round 6 - 175 x 1 rep

Round 7 - 175 x 1 rep

Rest 3 minutes bw sets

Conditioning

Deadlift 10x, 20 Wallball, DL 8x, 20 Wallball, DL 6x, 20 Wallball, DL 4x, 20 Wallball, DL 2x, 20 Wallball (275/185)

Total Time - 6:38

5/7 Workout

A. Overhead Squat: Take 10 minutes and build up to your 3RM.

Then

B. ”Nancy”

5 Rounds of:

400 m Run

Overhead Squat 15x (95/65)

16:38

5/6 Workout

WOD

“Hansen”

5 Rounds of:

30 kettlebell swings (red/yellow)

30 burpees

30 situps

26:38 (i think?)

5/4 Workout

WOD

“DT”

5 Rounds of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

4/25 Workout

A. High bar Back Squat 3-3-3-3-3

then

B. 12,9,6

Thruster 135#/95

Strict pullup

(aim to increase load on squat from last week)

4/22 Workout

4 rounds for time of:

400 m Run

30 Wallball

30 Kb swing

30 pushups

Total of 36:23

4/21 Workout

a1.Push Press 4-6 x5 @31×1 @

95 lbs x 6 reps

115 lbs x 6 reps

125 lbs x 6 reps

135 lbs x 6 reps

145 lbs x 6 reps

1 min rest

a2. Deadlift 3,3,3,3,3 x5 @31×0 @ 150

135 lbs x 3 reps

185 lbs x 3 reps

225 lbs x 3 reps

225 lbs x 3 reps

225 lbs x 3 reps

Rest 3 min.

Then

6 rounds for total reps of:

:40 sec dumbell burpees (jump with hands at side) (men 30/ women 20)

Round 1 - 12

Round 2 - 10

Round 3 - 7

Round 4 - 7

Round 6 - 6

:20 sec rest

:40 sec box jump

Round 1 - 12

Round 2 - 11

Round 3 - 9

Round 4 - 9

Round 5 - 9

Round 6 - 11

:20 sec rest