Tuesday 4.03.12

We've put some more order into the gym in the loose equipment section.  I know it's difficult when we are in our post-workout haze, but please help us maintain this area by returning any equipment you use to its correct location. 
Strength:  Tire Flip.  Spend 20 min working proper technique flipping the heaviest tire you can

Conditioning: 6 rounds for Quality:
- 15 Sumo Deadlift High Pull (95/65#)
- 60 yrd Sprint

Sprint the 60 yards as fast as possible each time.  Your walk back to the bar can be utilized as rest.

Post to comments.

9 comments:

  1. SWOD- #2 #3 #4
    METCON- 11:12 @65lbs

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  2. SWOD: Tire #2, 3, 4

    Metcon: 9:53 rx

    ReplyDelete
  3. SWOD: Tires 2, 3, 4, BAT x 5 each
    METCON: 12:31

    ReplyDelete
  4. SWOD: did ful and power cleans up to 125 (failed at 135, almost got it)
    Metcon: 10:?? rx

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  5. Metcon: 15-12-9
    400M
    Deadlift @55#
    Sit-ups
    11:30

    ReplyDelete
  6. SWOD: tire 4
    Met on: 10:49 rx

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  7. swod: tire 4 or 5 is there a 5? I forget...BAT x1 (about 10 TF's total)
    metcon: 12:24 rx
    worked on light(44 #) KB snatches during warm up and a couple 53#'rs after metcon...Im beat.

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  8. Swod: tire 4x1
    Metcon: 10:30 as rx'd

    ReplyDelete
  9. SWOD: tire 4x3
    Metcon 13:09 @75#

    *flipped the BAT with help from Steffanie :)

    ReplyDelete