We've re-arranged the gym slightly, set up this Powerlifting area with the majority of the metal weight plates. We also slid the other squat racks down to the remaining platforms so there is less crowding towards the front of the gym
also remember, there are 4 Squat racks available on the Pull Up structure.
Strength: Weighted Chin Up. Find 3rm.
Conditioning: “Helen”
3 Rounds for Time of:
- 400m Run
- 21 Kettlebell Swings (53/35#)
- 12 Pull Ups
SWOD: 17.5 x3
ReplyDeleteMetcon: 11:24 rx, PR by 1:30
SWOD: KIPS
ReplyDeleteWOD: 16:54 @35KB
79x2, fail /70x2, fail / 9:52
ReplyDeleteSwod: body weight chin ups x3
ReplyDeleteMetcon: 11:51 rx'd pr
SWOD: BW+10# 3RM / 12.5# 1RM
ReplyDeleteMETCON: 18:50 (1ST RD 53#KB, 2ND & 3RD RD 44#KB)
Weighted Chinups
ReplyDelete3x30, 3x35x2 1x50failed
Metcon 12:01 rx
Oly class makeup: snatch %'s 88#, 2x3, 95# 2x3, 101, 2x2
ReplyDeleteSnatch pulls at 135# 5sets x3 reps
12:41
ReplyDeleteSwod: bodyweight strict x2
ReplyDeleteMetcon: 15:47 rx'd, PR
@ wrk
ReplyDeleteMetcon: 13:58 w/ 50#db. estimated distance for 400, approx 2:30 ea.