Monday 3.15.10


Notice how high the elbows are on her front squat. The bar is across her shoulders and her hands are barely on the bar.

SWOD:
Front Squat 5rm

Metcon:
AMRAP in 20:00 of:
-20 KB Swings
-20 Abmat Sit Ups
-400m Run

WOD Tips:
We last did front squats on 2.05.10 for a 3rm. Use that weight as a guide for today.

For the metcon, pick a challenging KB weight and stick with it, even if you have to break up the swings into smaller sets. Work through as many rounds as you can in 20:00.

Post weights and rounds completed to the comments section! bc

21 comments:

  1. Since there is a run, I guess we should all get ready for the rain! :)

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  2. Nope! I checked the weather this time!

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  3. AMRAP = As many rounds as possible? Yes?! :)

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  4. Rachel: 85- 4 rounds+20 swings&abs

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  5. SWOD: 145 another new PR

    AMRAP: 4 Rounds + 20 KB swings,+ 20 sit-ups, + 2/3's of the run.. Increased to 44 Lb KB...

    Welcome back Bill

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  6. Front Squat, 45 (technique)
    METCN AMRAP 20:00

    20 KB Swings 45#
    20 Abmat Situps
    500 Metter Row

    4 cycles plus 300 meters

    New guy named "BILL" showed today... Welcome Back!!

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  7. SWOD: 95 x 5 (PR!) 25 pounds over the last time I did this. Now that is progress.

    METCON: 4 rounds + 20 sit ups and kettle bells
    35lb kettle bell was quite a challeng for me.

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  8. SWOD: 115 x 5

    MetCon: 5 rounds + 20 KB + 20 sit ups

    Brad, just because you went to the endurance cert doesn't mean we need to run every day! :)

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  9. Front Squat 65X5 rm

    Metcon: 5 rds 26lb kettle bell

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  10. SWOD: 115x5
    MetCon: 5Rds+20sit ups

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  11. SWOD: 225x5
    Metcon: 6 rds +20 swings(62#)/20 sit ups

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  12. would have loved to be there this morning but you killed my arms Saturday! When will I stop being so sore after a workout?? I can still barely move my arms......

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  13. would have loved to have made it this am, but my arms (and ribs) are still killing me from Saturday! I wouldn't have been able to swing a kettlebell.....When will I be able to do a workout without getting so sore?

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  14. Answer to Kelly's ?---Never
    Front Squat: 155x5
    Metcon: 4 full rounds and 10 kb swings (44lb)
    500 meter row instead of run
    Dang chest cold!

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  15. Two Noticeably absent posts (Brad and Craig) Must be rest days

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  16. SWOD: Front Squat 165 (still resting knee)
    Metcon: 5 rnds

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  17. Front Squat 95 X 5, 105 X 4
    Metcon: 5 rounds plus 15 KB First time back running after pulling quad.

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  18. I would have loved to do it, but I've been spending every waking moment working at my new house getting ready to move on Saturday. I will try and do the WOD tomorrow! Everyone is making some serious progress!

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  19. Front Squat 45,65,75,95,125 x5

    MetCon: 5 rounds +12 kb. swings (53 lb.)
    Im hungry!

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  20. No front squats for me. I am way out of town with no gym in site. However, I did kill 5 rounds in 20 min of 20 R/L Lunges,20 Jump Squats and a 400m run!

    Lovin' the BURN!

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  21. Front Squat 45,95,105,115
    MetCon 4 rnds

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