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.