9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Record total meters, best/worst split.

15:00 minutes
3766 meters rowed
Best Split: 1:56.2
Worst Split: 2:02.2

For time:
50 Calories on the Rower
50 Handstand Push Ups
25 Calories on the Rower
25 Handstand Push Ups

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of battle ropes
Rest 30 seconds

Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 20"
15 KB Goblet Squats, 1.5-pood

5 Rounds + 15 Calories

Notes: Subbed step overs for box jumps. Each row was approx :51 seconds and 240m per round.

WOD: Fortitude
30 minute EMOM
Row cals ( men 15/ women 12)
15 Burpees
** Scale is however many you get done within the minute

Scaled workout to 10 calories and 5 burpees. Finished all rounds with no penalties. Average row was 0:32 and 150m.

Back Squat:
3 – 3 – 3 – 3

Used 235lb. across all sets.

For time:
500m Row
30 Thrusters (95lb.)
500m Row

A: Snatch 2-2-2-2

115-135-145-150(1) 

B: For Time:
800m Run
40 DB Snatch (AHAP)

Run was outside at the Y in the cold. Used 60lb. DB for snatches - 13/13/14 reps per round.

Push Jerk 3-3-3-3-3

155-185-195-205-215(1) 

10 Evil Wheels between sets. 

Burpee Mile

8x:
200m Run
8 Burpees

20:49

Notes: Ran at football field/track. Heart rate got up and stayed up throughout. Broke up burpees 4/4 from the start. I need to lose some weight as this should have been an easy sub-20:00 workout. 

'OHS-HIT'

Five Rounds:
20 Calorie Row
12 OHS

135/115/95/75/45lbs.

Note: Bar must be taken from ground. Strive to complete all reps UB. Row was approx. 300m and 1:10 each round. Used clean grip for OHS.

14:00 AMRAP:
16 Wall Balls (15)
8 HSPU
16 KB SDHP (44)
8 Burpees
16 Toes to Bar

2 Rounds + 1 Burpee

2011 Regional Event 1
For time:
Run 1,000 meters
30 handstand push-ups
Row 1,000 meters

For Time:
50-40-30-20-10 Calories
Schwinn Airdyne
Concept 2

A: For Time:
3-6-9-12-12-9-6-3
Deadlifts (225)
HSPU

B: Core Work
5 rds

10 Hollow Rocks

10 V-Ups

10 L-Sit Crunches

10 sec. Hollow Rock Hold

– Rest 1 min between rds – 

For Time:
2000m Row

– Every minute complete –
Death by Strict HSPU
At the 1 min mark, get off the rower and complete 1 HSPU. At the 2 min mark get off the rower and complete 2 HSPU, and so on until you complete the 2k row
15 min Time Cap

Notes: This was TOUGH. Workout is aptly named True Grit. I took a penalty in rounds 7, 9 & 11. Finished workout following round 12 due to muscle fatigue. I knew I was not going to be able to finish a round of HSPU within the allotted time. Finished with 1093 total meters rowed.

10 Rounds:
10 Ball Slams
5 HSPU

Workout at No Excuses

Every ninety seconds for five sets:
4 Weighted Pistols @ 26lb.

A) AMRAP six minutes:
10 Pistols (alternate legs)
10 Calories on the Rower

Rest three minutes between parts A and B.

B) Repeat rounds plus reps from part one for time.

A: 4 rounds + 4 pistols
B: 5:55

As many reps in 12 minutes of:
12 v-ups
6 hang squat cleans @ 155lb.

5 rounds + 8 reps

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating

2 Rounds + 1 Calorie 

Notes: No deficit on HSPU; row was approx 1:05 and 300m each time.

'Gut Buster'
For Time:
150 Abmat Sit Ups
1000m Row (4:02.7)
4 Minute Plank
   (each break do 10 v-ups)

32:18

Midline March
3 RFT:
25 V-Ups
50 HS Shoulder Taps
25 OWLS

Notes: Used 30lb sand bell for OWLS. 

Conditioning
AMRAP 4
"Fran"
21-15-9
Thrusters (65#)
Hanging Knee Raises
Rest 4:00

AMRAP 4
"Diane"
21-15-9
Deadlifts (155#)
Handstand Push-ups
Rest 4:00

AMRAP 4:
"Grace"
30 Clean & Jerks (95#)

Fran: 74 reps
Diane: 57 reps
Grace: 30 reps in 3:42

A: EMOM 10:
Odd: 3 Shoulder Press @ 115lbs (take bar from ground)
Even: 5 Pistols (each leg)

B: For Time:
50 Calorie Row
50 Slam Balls @ 30lbs
50 Deadlifts (40% 1RM) @ 125lbs

C: Double Tabata Airdyne

A: Snatch 1-1-1-1-1-1-1 reps

65-85-115-125-135-145-155(fail)

B: Clean and jerk 1-1-1-1-1-1-1 reps

135-135-155-165-185(fail)-185-195(fail)

C: Accessory Work:
Tabata KB Overhead Hold -- Both Arms @ 26lb.
400m Farmers Carry @ 36lb. KB 

4 rounds, each for time of:
1-mile bike

Rest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.

Notes: Used Precor bike at Y set to manual - level 8 for each interval. Rested approx. a minute between each round.

3:21 -- 3:16 -- 3:18 -- 3:15

A: Snatch
Double at 60% (90lb.)
Double at 70% (105lb.)
Double at 75% (115lb.)
3 Singles at 85%  (130lb.)

B: Clean & Jerk
Double at 60% (115lb.)
Double at 70% (135lb.)
Double at 75% (145lb.)
3 Singles at 85%  (165lb.)

C: Conditioning
AMRAP 12:
10 DB Power Snatches at 55lb. (alternate arms)
100 Singles

5 Rounds + 3 DB snatches

'Karen'
150 wall ball shots @ 15lb.

9:03

Notes: This was a lot tougher than I expected. My arms and shoulders were smoked from last few days (heavy KB swings, cleans, HSPU, etc...). My arms/shoulders fatigued much quicker due to that. My strategy going in was (3) sets of (25) followed by (5) sets of (15). I got the first set of 25, but then it was 10s and 15s the rest of the way.

A: AMRAP 5:
KB Swings @ 53lb.

64 Reps

B: Heavy and Strict Diane
15-12-9 reps of:
Deadlifts @ 225lb.
HSPU

7:02

For Time:
9 Hang Cleans @ 145lb.
10 Ball Slams @ 25lb.
6 Hang Cleans 
15 Ball Slams
3 Hang Cleans
20 Ball Slams

5:44

Workout at No Excuses.

A: Weighted Dips 4x5 holding 26lb. KB

B: AMRAP 15 minutes:
(+5) Right Arm KB Snatches @ 35lb.
(+5) Left Arm KB Snatches @ 35lb.
(+100m) Row

Finished round of 20's and 400m row.

C: (4X) :10 L-Sit