Mar 4 Workout

10 sets for total cals = 67

:30 assault :30 rest

Row intervals:

2 min @ 26 spm

2 min @ 30 spm

2 min @ 32 spm

2 min rest

2 min max effort for total distance = 476

5 x 200m runs (for total time) = 9:06

Rest 1 min between runs

Open 18.2 Scaled

1-2-3-4-5-6-7-8-9-10 = 86 reps

Dumbbell squats @ 35 lbs

Bar-facing burpees

12 min timecap

I think the reps are correct.  I forgot to submit my score!

Judged by Ruth N.

Creamy Lemon Salmon

Over tomato scallion couscous.

February 27 Workout

Strength

Shoulder press = 75 lbs

5 @ 75 lbs

5 @ 75 lbs

5 @ 75 lbs

5 @ 75 lbs

Performance

7 rounds = 11:01

5 pike pushups

6 pullups

11 weighted situps @ 15 lbs

Sliced Steak Tagliata

With sweet potatoes, green beans, and tomato vinaigrette.

February 25 Workout

With a partner (relay style) = 4:44

400m run

200m run

100m run

Rest 2 min

2 rounds = 72, 71

Tabata row (40, 38)

Tabata burpees (32, 33)

Rest 5 min

Assault sprint intervals for total cals = 46

5 sets:

:30 sprint

2:30 rest

Pineapple Pork Chops

With sugar snap peas and jasmine rice.

Soy-Marinated Steak

With peanut satay sauce and crispy broccoli.

Open 18.1 Scaled

20 min AMRAP = 7 + 11 (235 reps)

8 hanging knee raises

10 dumbbell hang clean and jerks @ 35 lbs

14 cal row

Judged by Ruth N.

February 20 Workout

Strength

EMOM for 10 min:

2 clean and jerk @ 65%-75%  = 85 lbs

2 @ 85 lbs

2 @ 85 lbs

2 @ 85 lbs

2 @ 85 lbs

2 @ 85 lbs

Performance

3 min AMRAP = 2 + 3

7 pullups

3 wallwalks

Rest 1:00

3 min AMRAP = 2 + 3

7 hang power cleans @ 95 lbs

30 single unders

Rest 1:00

3 min AMRAP = 1 + 15

10 cal assault

10 double kettlebell deadlift @ 70 lbs

February 17 Workout

Fitness

For time = 30:00

50 cal assault

100 kettlebell swings @ 53 lbs

100 situps

18 cal row

*Every 2:00, you must complete 10 burpees (this was modified to :45 of burpees) before continuing.

Hit the timecap.  Was 18 cals in the final row of 50.

February 13 Workout

Strength

Press complex, 4 sets building = 85 lbs

2 strict press + 3 push press

4 @ 70 lbs

4 @ 75 lbs

4 @ 80 lbs

4 @ 85 lbs

Performance

12 min AMRAP = 3 + 25

5 chest to bar pullups

10 deadlifts @ 135 lbs

15 wallballs @ 16 lbs

Open 13.1 Scaled

Performance

17 min AMRep = 120

40 burpees

30 cleans @ 85 lbs

30 burpees

30 cleans @ 85 lbs

20 burpees

30 cleans @ 85 lbs

10 burpees

February 10 Workout

Fitness

5 rounds for reps = 8-8-8-8-9

20 cal row

10 v-ups

2 rope walks

AMRep dumbbell floor press @ 35 lbs

Rest 1:30 - 2:00 between rounds