Thursday 5.03.12

Play time at The Compound, but all they wanted to do was workout
Strength: Back Squat 1-1-1-1-1-1-1

Conditioning: Complete this super-set for 15 minutes:
- 15 foot Rope Climb, 1 ascent
- 15 Push Ups
- 400 m Run

This is not for a round score, I know there may be a hold up at the Rope Climb.  Simply complete the work for 12 min.
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4 comments:

  1. Larry D.Thursday, May 03, 2012 6:08:00 AM

    95,115,135,185,225,245,265:
    Metcon:4 sets @15:30

    ReplyDelete
  2. Steve LThursday, May 03, 2012 10:24:00 AM

    Complete 5 rds

    ReplyDelete
  3. JennaThursday, May 03, 2012 10:39:00 AM

    SWOD: 195x1
    Metcon: 6 rds very slow (not really timed, but it was way over 15 mins)

    ReplyDelete
  4. Melissa MurphyThursday, May 03, 2012 11:40:00 PM

    Shoulder press 75x8
    Backsquat 123x6

    20 min of: (originally twice as many reps but cut in half because of time.)
    35 squats
    30burpees
    25Russian kb swings @ 88#
    20 wallballs @25#
    15 pullups
    10 broad jumps at least 6ft
    100ft over head walking lunges @ 25#

    ReplyDelete

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