Thursday 6.30.11


SWOD: Bench Press 5x3


Metcon: AMRAP 10min

- 3 Turkish Get Ups (heaviest KB possible)

- 6 KB Snatches (alternate arm each round)

- 12 KB Swings

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11 comments:

  1. JamieThursday, June 30, 2011 10:10:00 AM

    SWOD: 55-60-65-70-75
    Metcon: 4rds, 18/26#KB

    ReplyDelete
  2. danyelThursday, June 30, 2011 10:13:00 AM

    SWOD: 55-65-70-75-75
    Metcon: 4rds 18/26lb

    ReplyDelete
  3. ALANThursday, June 30, 2011 10:48:00 AM

    SWOD 265X5X3
    METCON 63LB KBL , 4 RNDS @ 10:06

    ReplyDelete
  4. Ryan S.Thursday, June 30, 2011 3:07:00 PM

    CFFB SWOD: Box Squats, 3x5 @ 135#. Ridiculously awkward.

    Metcon: 1 min on, 1 min off 70# kb swings. Goal was 30 swings per minute. 1k row for every round missed.

    30,30,30,26,24. Owe a 2k row in my warmup tomorrow.

    ReplyDelete
  5. DougThursday, June 30, 2011 6:24:00 PM

    CF Total makeup day.
    BS225 SP120(pr) DL300: Total 645(+15)
    Failed on PR attempt's on bs & dl, but like Ive said all along ..Happy to participate, see ya'll tomorrow:)

    ReplyDelete
  6. Kevin R.Thursday, June 30, 2011 8:18:00 PM

    SWOD: 185x5x3

    Metcon: 5 rnds + 2 TGU's w/ 44# KB.

    ReplyDelete
  7. MattThursday, June 30, 2011 9:15:00 PM

    SWOD: 275# 5x3
    METCON: 5 Rounds 1st w/ 62# the rest w/53#

    ReplyDelete
  8. EricaThursday, June 30, 2011 9:49:00 PM

    SWOD: 65-75-85-95-105

    Metcon: 4 rounds + 3 Turkish get ups 1st rd w/44# & 18#, then next 3 w/ 35# and 18#

    ReplyDelete
  9. SteffanieThursday, June 30, 2011 10:38:00 PM

    Swod: 80x5x3
    Metcon: 4 rounds (26#kb)

    Good job Melissa! You're my super strong hero! ;)

    ReplyDelete
  10. BrookeFriday, July 01, 2011 12:00:00 AM

    SWOD: 85, 95, 100, 105, 115

    Metcon: 4 rds 26lb for getups and snatch. 44lb for swings

    ReplyDelete
  11. DietrichFriday, July 01, 2011 6:56:00 AM

    Swod: 215x5x3

    Metcon: 4rds 3sntchs, 72# kb for swgs 63# kb for sncths, subbed ghdsus for tgus.

    ReplyDelete

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