5/16/15

Cardiac Development

A) 3 Rounds 60sec AD 30sec Slamball 30sec Burpee Rest 3min ... 3 Rounds 60sec Row 30sec KB Swings 30sec Burpee Rest 3min ... x2 sets

I wore hr monitor but all cals reported in each section are rower cals. Worked out at Tim's so I rowed for all sets due to no ad.

1a. 27 cals, 14 slam, 11 burpee

1b. 27, 14, 11

1c. 25, 14, 11

1d. 23, 12 kbs, 10

1e. 23, 12, 9

1f. 23, 10, 10

2a. 21, 12 slam, 9

2b. 20, 12, 9

2c. 20, 12, 8

2d. 20, 10 kbs, 10

2e. 20, 10, 10

2f. 20, 10, 11

4/30/14

60min Z1 Skill Session

25 min mobility

35 min z1 skill

10 rounds:

Max ub DUs

(52,53,21,24,75,47,18,28,18,24)

10 hr push ups

4 rds:

10 ring rows

10 slam all 30#

1 min fr plank

30 sec side plank both

5 ghd

5 oblique ghd each side

1 min fr plank

30 sec side plank both

5/11/13

Saturday 130511 @ 11:00am

Warm-up

10 min z1 airdyne

+

2 Rounds of:

10 Squats

10 Push-ups

10 Sit-ups

 

MAP7, seperate into group A,B,C; rest 3min B/T each

A. 10min AMRAP of:

10 KB Swings @ 62# 

10 Burpees

R: 9+10+1/2 a burpee

+

B. 10min Row for MAX DISTANCE (sub Airdyne if not enough rowers)

2528m (1:58.7 pace)

+

C. 10min AMRAP of:

10 Slamball

10 T2B 

R: 9+3

10 min z1 airdyne

2/19/13 PM

PM
3 Rounds of:
22 cal airdyne
10 Sq Clean Thrusters @ 135
10 Burpee Box Jumps @ 30”
Rest 5min
Time: 11:43
+

3 Rounds of:
22cal Airdyne
25 Slamball @ 30#
12 C2B Pull-ups
Rest 5min
Time: 7:08

2/16/13

A. Jerk Drills - 5 x 5 (light)
B. Snatch - 3 x 1 (90%) 165
C. Clean & Jerk - 3x 1 (90%) 220
+
Perform the following couplets WITH NO REST between each
16 Hang Power Cleans @ 155
10 Muscle-ups
14 Hang Power Cleans @ 155
8 Muscle-ups
12 Hang Power Cleans @ 155
6 Muscle-ups
+
3 Rounds of:
21 Box Jumps @ 24”
21 T2B
+
75 Slamball @ 24# wallball

Did it in my garage w obstacles sowing my muscle ups and t2b

Time: 19:55

8/14/12 PM

25 min amrap
750m row
25 slamball
10 burpees
25 KBS 53#
10 t2b
50 DUs

Total R: 2 + 16 DUs

CSC Day 27

Snatch balance
4x95, 1x135, 1x165, 1x185, 1x195x2fail
Powerclean
3x195, 3x215, 3x235, 3x225
Clean pull
4x225, 4x215, 4x205

WOD:
4 min amrap:
7 c2b
14 DUs
R: 6+1

Rest 2 min

10,8,6,4,2 25# slamball
100 m run (building to building)

Time: 2:50