Thursday, August 17, 2017

RowMance Interval Wod

Sunrise on Cadillac
 

4 Rounds   
5min Row
10 Burpees
10 Squats
10 Pushups
30 Sec Plank

31:25




































































Wednesday, August 16, 2017

Front Squats plus WOD Couplet DL & Thrusters

Row Warm-Up - 3600M

A) Front Squat
7-3-7-3-7-3

135,185,185,215,215,235
+
B) 5 AMRAP
7-Deadlifts 95/65 Substituted 135lbs
5-Thrusters 95/65 Substituted 135lbs
5 Rounds plus 7 reps

Row Cool Down - 1500m


Tuesday, August 15, 2017

Rowing Intervals + Metcon

Rowing Intervals
115m, rest 90sec x 20

 Followed By
For Time:
28-21-14-7
Toes to Bar
7-14-21-28
Burpees
*400m Run Before each round of Toes 2 Bar
Substituted 500m Row
Total Time - 17:53


Monday, August 14, 2017

Front Squat and PC & PP

Row Warmup - 3k

A1) ¼ Front Squat 1 and 1/14
2-2-2-2
5-5-5-5
165, 165,175,195
+
A2)Build to a Heavy Complex:
3 Power Clean + 3 Push Press
165, 175, 195(3) & (2) (F)


Saturday, August 12, 2017

Row LEGIT from Train like Mike RowEfficient

ROW LEGIT

ADVANCED
25′ AMRAP
200m row
200m run
5 thrusters @ 95/65 lbs.
10 sit ups
.
300m row
200m run
6 thrusters
10 sit ups
.
400m row
200m run
7 thrusters
10 sit ups…
.
*Keep adding 100m to the row and 1 thruster each round.
 —————————————–
 
Felt pretty crappy outside of the rowing
 
Finished round of 800m and 11 Thrusters plus 80M
 
 

Friday, August 11, 2017

Jerry

Jerry

Feeling a bit worn out.   Couldnt sleep as I have another infection from an ingrown toenail.   UGHH.   This workout was going to be brutal.  Dennis & Brandon went out fast. I was in the middle and Steve and Anthony in the next group.

7:00 minute first mile
 Row












Final Run 8:15



Total 23:29

Thursday, August 10, 2017

Row + Breakfast Club

Row 5k plus Fish Game X3














4 Rounds for Time:
16 alt- DB Snatch 50/35
50- DUs
10- DB Squat 50/35 Did OH Squats 200m Run/Walk with DB

16:52





#AfterParty:
3 Rounds NFT:
20- Snow Angels
1:00ea Lax Ball Hip

Wednesday, August 9, 2017

Bar Fight & 8X500

Row - Warmup 2k

Bar Fight

12 clean and jerks @155lbs
Then, 2 rounds of:
  15 toes-to-bars
  12 chest-to-bar pull-ups
Then, 12 clean and jerks @155lbsBar

Fish Game X2
8X500m  Pace starts at 1:58 and go down by 2seconds each round


Tuesday, August 8, 2017

Front Squats - Rowing

Strength Training

A1. Front Squats  10-8-6-4-2 Front squats
135(10)
155(10)
175(8)
195(6)
225(4)
245(2)

B1. Bent over Rows 3x10

185, 155, 135

Row 
 5 Minutes max distance - 1417M
rest 5 minutes 

5 Minutes Max distance 1370M





Sunday, August 6, 2017

Run Burpee Run

Danny's call - Run Burpee Run  I like it.  Not a horrific beatdown but still hard.   We added 4 minutes of rowing at the end.  Had to get it in anyways. 

Time - 31:13
 4 Minutes - 955m



Photo Courtesy of Anthony3


Row & Barbell Movement

Workout from Wod Roulette

2 Rounds:

500m Row
15 Clean & Jerks @135
500m Row
10 Snatches @135
500m Row
5 Thrusters @135lb

26:05

Friday, August 4, 2017

100M Repeats

100m, rest 1 min, x20, 90% effort each row














Cash out with 1 mile run for time - Dennis and Brandon flew

Thursday, August 3, 2017

5K Row plus WOD

5k Row














A1) 5- Back Squats @225lbs
A2) (3-10)- Chin Ups
 A3) 50m/ea-Single Arm Farmer’s Carry @70lbs
Rest as needed
X5

Wednesday, August 2, 2017

Max Distance Row and 20 EMOM

Max distance rowed in 30 minutes- This was more challenging than I expected.


























A) 20 EMOM
1: 15/12cal- AB (20/15cals on Air Dyne)
2: 10- C2B
3: 20- Parallette/Med Ball Lat Hops
4: 8 - Power Cleans 135/95 *unbroken

Tuesday, August 1, 2017

Fast & Furious Row, Deadlift, Wall Walk

A) Handstand Practice (15min) *Holds
*Wall Walks
*Shoulder/Hip Taps
*Partner Assisted
+
B) 3Rds EFT
350m- Row
13- Deadlifts 225/155
5- Wall Walks
Rest 5min


Round 1 - 2:28

Round 2 - 2:23

Round 3  2:39