Active shoulders, hips forward, up on the balls of his feet....
Warm Up: Coach’s Choice
SWOD: 3x50yrd Overhead Barbell Walking Lunge (95/65)
Metcon: 2 Rounds for Time
1 round consists of:
- 5yrd sprint, 10 KB swings (heaviest possible)
- 10yrd sprint, 10 burpees
- 15yrd sprint, 10 box jumps (24/15.5)
- 20yrd sprint, 1 tire flip (#4/#2)
- 25yrd sprint, 10 squats
- 30yrd sprint, 10 sit ups
After each station sprint back to the starting cone. Then change direction and sprint to the next station.
SWOD: 55#
ReplyDeleteMetcon: 1 round in 4:32
SWOD = couldnt do math this morning even after jenny yelled at me...did 75 lbs
ReplyDeleteMETCON = 8:03 70 lb kb
SWOD:55lbs did 1 round of lunges and that was enough!
ReplyDeleteMetcon: 9:18
Good workout KSG!
Birthday workout
ReplyDeleteSWOD: 100 yrd @65#
SWOD: 8:33 with 53#
Strength WOD:
ReplyDelete- Power Snatch: 215x1 (PR!), 176x 3,3,3
- Ring Dips: +50x3, +45x4, +40x5
- Barbell Row: 265x4, 240x6, 215x8
SWOD: @ 95# lunges hurt my ass!
ReplyDeleteMETCON: 70#kb 10:00
SWOD: 35#, 45#, 55# X 25 yards
ReplyDeleteMetcon: 8:22 w/ 44# kb
wod: run 1.25 miles 20 push ups
ReplyDeleterun 1 mile 40 p/u
run 1 mile 80 p/u
brisk walk home.. mow lawn.
SWOD: 55# x20 yds, 35# x65 yds
ReplyDeleteMetcon: 9:38 w/26# KB (week 3 of 6 weeks shoulder rest)
CF Football SWOD:
ReplyDelete-Deadlift 5RM: 365#
Metcon: 7:41 RX'd w/ 70#kb
Swod: 100 yds with 95 lbs
ReplyDeleteMetcon: 8:49 62# kb, GHD sit ups
SWOD: 100 yd barbell lunge @65#
ReplyDeleteMetcon: 8:20 44# KB