Weekly Workout Wrap Up (3/3-3/9)

W3

Happy Tuesday! This is my first FULL week of work in I don’t know how long and I am NOT looking forward to it. Between snow days, scheduled days off, and being sick, it has been nice not to be at work for a full 5 days. Is it time to retire yet?

Here is a brief summary of last week’s workouts!

Monday 3/3

  1. Rest Day

Tuesday 3/4

  1. For time: 100 double unders, 90 squats, 80 situps, 70 pushups, 60 pullups, 50 ring dips, 40 box jumps, 30 burpees, 20 knees to elbow, 10 handstand pushups
        1. 32:38 (band for dips, 1 mat for handstand pushups)
  2. Strength Training: Power Clean, work up to 2 rep max
        1. 2@ 65#, 2@ 85#, 2@ 85#, 2@ 95#, 2@ 100#, 2@ 105#, 2@ 110#, 3×1@ 115#, 2@ 115#
  3. Row: 8x 200m, 30 seconds rest
        1. 48 sec, 47.5, 47.1, 47.5, 47.8, 47.6, 47.5, 47.5
  4. Tabata Push Press @ 55#
        1. 3x 10 reps, 5x 9 reps

Wednesday 3/5

  1. 3.55 mile run (29:36)
  2. “DT” (Hero WOD)- 5 rounds of 12 deadlifts, 9 hang power cleans, 6 push jerks @ 105#
        1. 15:26 (2 rounds @ 95#, 3 @ 85#)

Thursday 3/6

  1. 30 minutes on the minute (OTM) 150m row, 15 kettlebell swings, 20 abmat situps
        1. Rotate movements every minute. For example, minute 1 is row, 2 is kbs, 3 is situps, 4 is back to row. If you do not finish all reps/distance in the allotted minute, finish and then rest the remaining part of the next minute.
        2. Rx and completed all rounds with 45# kettlebell

Friday 3/7

  1. 400m warm up
  2. For time: 5 rounds of 15 box jumps, 15 burpees, 200m run
        1. 15:56 Rx+ (Rx+ is 24″ box jumps, run with weighted vest)

Saturday 3/8

14.2

  1. CrossFit WOD 14.2
        1. 33 reps (didn’t even complete first round of 3:00 minutes!! But stay tuned for next week because I completed it again for a better score!)
  2. 400m warm up
  3. For time: 3 rounds of 15 power cleans @ 65#, 15 GHD situps, 400m run
        1. 11:49
  4. 5.04 mile tempo run (39:33)
        1. Splits: 7:50, 8:05, 7:48, 7:46, 7:44

Sunday 3/9

  1. Rest day

Weekly miles– 10.465
2014 miles- 89.3

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This entry was posted in Cardio Workouts, CrossFit, running, Strength Training, Weekly Workouts and tagged , , , . Bookmark the permalink.

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