"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
9 full rounds plus 5 pull-ups and 1 push-ups.
Last time was 11 full plus 5 ... which was done in Jan of this year. Kind of depressing.
Wednesday, May 28, 2014
Sunday 05/25/14
At Orange Beach, AL
15 minute AMRAP:
400m run
5 Push-ups
10 Squats
Completed 5 full rounds plus 400m??
15 minute AMRAP:
400m run
5 Push-ups
10 Squats
Completed 5 full rounds plus 400m??
Friday 05/23/14
11 minute AMRAP at Orange Beach, AL
1 sand vb court down-back
10 Jumping Squats
5 Push-ups
10 Reverse Alt. Lunges
7 full (or 8?) and a little...
1 sand vb court down-back
10 Jumping Squats
5 Push-ups
10 Reverse Alt. Lunges
7 full (or 8?) and a little...
Wednesday, May 21, 2014
Tuesday 05/21/14
18 minute AMRAP of:
1 GTO, 63#
1 OHS, 63#
1 Pull-up
1 Sit-up
Add a rep to each movement each round.
I completed 8 full rounds plus 8 GTO's. Fun one!
1 GTO, 63#
1 OHS, 63#
1 Pull-up
1 Sit-up
Add a rep to each movement each round.
I completed 8 full rounds plus 8 GTO's. Fun one!
Monday 05/19/14
Pull-ups: 2 reps on about the :45 x 5 sets
For time:
400m run
25 KB swings, 1 pood
Carry your KB around the school
Carry a plate overhead around the school, 25#
25 Box Jumps, 18"
Run around the school
50 Walking Lunges
25 Burpees
400m run
30:20
Previous time was before the new gym was built...time was 19:58. LOL...could be both I'm getting out of shape AND the bigger school...
For time:
400m run
25 KB swings, 1 pood
Carry your KB around the school
Carry a plate overhead around the school, 25#
25 Box Jumps, 18"
Run around the school
50 Walking Lunges
25 Burpees
400m run
30:20
Previous time was before the new gym was built...time was 19:58. LOL...could be both I'm getting out of shape AND the bigger school...
Friday, May 16, 2014
Friday 05/16/14
Row 500m
20 Jumping Squats
10 Pull-ups
Run 400m
20 Jumping Squats
10 Pull-ups
Row 500m
20 Walking Lunges
10 Push-ups
Run 400m
20 Walking Lunges
10 Push-ups
16:36
20 Jumping Squats
10 Pull-ups
Run 400m
20 Jumping Squats
10 Pull-ups
Row 500m
20 Walking Lunges
10 Push-ups
Run 400m
20 Walking Lunges
10 Push-ups
16:36
Wednesday, May 14, 2014
Tuesday 05/13/14
"Bring Sally Up, Bring Sally Down" to the song "Flower"
Every time the song says "Bring Sally Up" you stand up. When it says "Bring Sally Down" you get into a squat position. I used a PVC pipe. Diana and Geneva used 53#. It's BRUTAL, but I held them all.
Rested about 10 minutes.
3 RFT of:
10 HPC, 63#
15 Pull-ups
10 STO, 63#
15 Sit-ups (Abmat)
8:54
Every time the song says "Bring Sally Up" you stand up. When it says "Bring Sally Down" you get into a squat position. I used a PVC pipe. Diana and Geneva used 53#. It's BRUTAL, but I held them all.
Rested about 10 minutes.
3 RFT of:
10 HPC, 63#
15 Pull-ups
10 STO, 63#
15 Sit-ups (Abmat)
8:54
Tuesday, May 13, 2014
Monday 05/12/14
For time:
100 DU's
10 HSPU's - 2 ab mats
20 Pull-ups
30 Wallballs, 14#
40 Ab mat Sit-ups
50 Burpees
40
30
20
10
100 DU's
25:50
100 DU's
10 HSPU's - 2 ab mats
20 Pull-ups
30 Wallballs, 14#
40 Ab mat Sit-ups
50 Burpees
40
30
20
10
100 DU's
25:50
Wednesday, May 7, 2014
Tuesday, May 6, 2014
Wednesday 05/07/14
Swim
250m x 5 rounds, rest 1:00 between. I did 50m of freestyle, 50m of breast, 50m free, 50 breast, 50 free.
5:22
5:08
5:08
5:04
4:52
250m x 5 rounds, rest 1:00 between. I did 50m of freestyle, 50m of breast, 50m free, 50 breast, 50 free.
5:22
5:08
5:08
5:04
4:52
Sunday, May 4, 2014
Saturday, May 3, 2014
Thursday, May 1, 2014
Friday 05/02/14
Squat
172.5 x 5
Press
77.5 x 5
2 RFT of:
Row 500m
40 Lunges
20 Push-ups
Rest 2:00
4:46
5:24
Total of 12:10
172.5 x 5
Press
77.5 x 5
2 RFT of:
Row 500m
40 Lunges
20 Push-ups
Rest 2:00
4:46
5:24
Total of 12:10
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