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| Nice lift Kenny, standing up tall and shoulders retracted |
Warm Up: 15' Rope climb, max reps in 3 minutes
While two are working on rope climbs, complete 10 box jumps, 10m bear crawls, 10 m crab walks till 3:00 is up.
SWOD: Front Squat 3-3-3-3-3
Metcon: 12:00:
-3 Front Squats (70% of today’s max)
-200m sprint
Post weights and rounds to comments. cc
SWOD: 225-255-275-295-315 x 3
ReplyDeleteMetcon: 7 rounds + 190 m @ 225#
SWOD: 90x3
ReplyDeleteMetcon: 6 rounds + 3 front squats (65lbs)
CFE WOD #1
ReplyDelete400mx6
Fast :84
Slow :95
Air squats, front squat, medicine ball clean
ReplyDelete"7s" 6 rounds + 2 wall balls
SWOD: 95, 105, 115, 125, 140...got greedy, only got 2
ReplyDeleteSWOD: 55, 65, 75, 85, 95#s
ReplyDeleteMetcon: 6 rds + 20 meters w/70# front squat
SWOD 225x3
ReplyDeleteMetcon: 6 rounds+3 & 100 meters (did power cleans with 250m rows)
SWOD: 185# X 3
ReplyDeleteMetcon: 5 rounds + 3 + 50 meters 70% at 126#. Did complete 6 rounds in 12:42
SWOD 3RM 90#
ReplyDeleteMETCON 5 RND + 125 m @ 60#
SWOD 255 3 RM
ReplyDeleteMETCON 6 RNDS EVEN
SWOD: 255x3
ReplyDeleteMETCON: 5 rounds + 3 frontsquats + 100m @180#
245x3 rpm
ReplyDeleteMETCON: 4 rounds even.
SWOD: front squat 100x3
ReplyDeleteMetcon: 6 rounds even @ 70lbs
SWOD 3x115# FS
ReplyDeleteMetcon 4rnds + 3x81# FS
SWOD: 185x3, 205x3, 225x3, 235x3, 245x1 (fail)
ReplyDeleteMetcon: 8 Rds@165# + 3 FS + 100m run