Anthony "gets tall" and locks out a deadlift rep.SWOD:
Shoulder Press 5x3
Metcon:
5 Rounds for time of:
- 30 Steps of walking lunges
- Complete the 400m run
WOD Tips:
The SWOD is pretty straight forward by now. 5 sets of 3 reps at the same weight.
For the metcon, start a 400m run with 30 steps of walking lunges, then finish out the run. Do this 5 times as quickly as possible.
Post weights and times to the comments section. bc
On Memorial Day, The Compound will only have one class time: the 9:00 am class. Come out for a good workout, and then enjoy the rest of your day!
Shoulder Press 5x3
Metcon:
5 Rounds for time of:
- 30 Steps of walking lunges
- Complete the 400m run
WOD Tips:
The SWOD is pretty straight forward by now. 5 sets of 3 reps at the same weight.
For the metcon, start a 400m run with 30 steps of walking lunges, then finish out the run. Do this 5 times as quickly as possible.
Post weights and times to the comments section. bc
On Memorial Day, The Compound will only have one class time: the 9:00 am class. Come out for a good workout, and then enjoy the rest of your day!
SWOD: 5X3 @ 115 lb
ReplyDeleteMETCON: 30 steps lunges w/ 400 meter run: 16:04
SWOD: 5x3 @ 55 lbs
ReplyDeleteMetcon: 15:17
Anthony looks super cool in this picture.
Swod: 4x3 60 1x3 65
ReplyDeleteMetcon: 16:02
Finished third training session now i'm ready to roll.
ReplyDeleteDid 8,000 meters on rower then ran 3 miles!!! i rock!
SWOD: 65x1 (PR), 55x5x3
ReplyDeleteMetcon: 13:35
Better late than never....
ReplyDeleteAs rx'd in 13:31. That sucked.