Feb 12 Workout

Strength

Hang squat clean 1 x 3 = 115 lbs
3 @ 115 lbs

Open 17.4 Scaled

13 min AMRep = 139
55 deadlifts @ 135 lbs
55 wallballs @ 20 lbs 9'
29 hand-release pushups

No rowers were available so I just went to the pushups.  Two years ago, I did 132 reps but I did the rower after the wallballs.  I normally do 16 lb wallballs so the 20 lbs was significantly heavier today.

Feb 10 Workout

Performance

25 min AMRAP = 3 + 3

7 dumbbell thrusters @ 30 lbs

14 toes to bar

21 airsquats

3 strict pullups

* 400m plate run @ 25 lbs

This was supposed to be a partner workout but I did this by myself.  Subbed strict pullups for rope climbs.

Feb 9 Workout

30 min EMOM:

min 1: :30 assault
min 2: 5 cleans @ 75 lbs
min 3: 10 situps

Programmed by Ryan R.

Feb 7 Workout

Endurance

Every 5 min for 30 min (6 sets):

15 cal row
8 burpees over rower
5 cal assault
30 - 40 single unders

Took about 90 seconds of rest each round.

Marguerita Scaled

Performance

50 rounds for time = 18:00

1 burpee
1 pushup
1 jumping jack
1 situp
1 donkey kick

Lost track of rounds so just capped at 18:00.

Feb 2 Workout

Performance

10 min AMRep = 105

30 cal row
10 dumbbell step up and overs @ 40 lbs 12"
20 cal row
10 dumbbell step up and overs @ 40 lbs 12"
10 cal row
AMrep dumbbell step up and overs in remaining time

Rest 5 min

10 min AMRep = 88

30 push press @ 95 lbs
10 burpee over barbell
20 push press @ 95 lbs
10 burpee over barbell
10 push press @ 95 lbs
AMRep burpee over barbell in remaining time

* Two scores, one for each AMRep.  Total number of reps performed in the 10 min.

January 29 Workout

Endurance

Assault
8 sets for total cals = 64
:40 work :20 rest

Rest 2 min

Burpees
8 sets for total reps = 66
:40 work :20 rest

Rest 2 min

Single unders
8 sets for total reps = 550
:40 work :20 rest

Rest 2 min

Row
8 sets for total cals = 67
:40 work :20 rest

Remembering MLK

Performance

For time = 10:34

19 hand release pushups
29 kettlebell sumo deadlift high pulls @ 70 lbs
19 hand release pushups
68 wallballs @ 20 lbs

January 26 Workout

Performance

4 rounds = 19:23

400m run
10 pike pushups
12 dumbbell walking lunges @ 35 lbs

January 24 Workout

Endurance

30 min Partner WOD

AMRAP A = 11
10 cal assault
10 burpees
10 kettlebell goblet squats (light) @ 35 lbs

AMRAP B = 10 + 16
15 cal row
20 situps
30 single unders

Partnered with Daniel W.

January 22 Workout

Open 18.1 Scaled

20 min AMRAP = 6 + 14

8 hanging knee raises
10 single-arm dumbbell hang clean and jerks @ 35 lbs
14 cal ski erg

Did over 7 rounds last year but subbed ski erg for rowing due to lack of equipment.

Coach Vince

Performance

20 min AMRAP = 3 + 1

1 round = 

     3 rounds:

          2 dumbell snatch per arm @ 40 lbs

          4 toes to bar

          6 dumbbell-facing burpees

-then-

20 cal row

Beat least year's score by 1 rep and increased the dumbbell weight by 5 lbs BUT did snatches instead of squat snatches by accident.