Friday 9.14.12

Ryan's daughter, Ava, learning fitness early

Strength: Power Clean 5x3 (1-5# heavier than last week)

Conditioning: For Time
- 21 Power Clean 85% of 5x3
- 200m Run
- 15 Power Clean 85% of 5x3
- 200m Run
- 9 Power Clean 85% of 5x3
- 200m Run

11 comments:

  1. Mo: 3x5 @65/ Metcon: @60lbs 6:24

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  2. SWOD: 5x3@ 135
    Metcon: 115# 8:21

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  3. Swod: 5x3@105#
    Metcon: 10:17@90#

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  4. SWOD: 4x4, 1x2 @ 135

    Metcon: 13:?? @ 115 (that was heavy)

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  5. SWOD: 5x3 @ 105#
    Metcon: 13:47 @ 90#
    (Wow good job Brooke!)

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  6. SWOD 5x3@140#
    Metcon 10:07@115#

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  7. SWOD: 55,65,75,85,95,105 5x3
    Metcon: 9:57 @85

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  8. Swod: 5x3 @ 155lbs
    Metcon: 9:01 @ 135lbs

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  9. SWOD: 5x3@ 115#
    Metcon: 10:15 @ 100#

    * PR in the warm up with 12 kipping pullups in a row :)

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  10. Swod: 110x5x3
    Metcon: 10:15 @ 95#

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  11. Back squats: 5x3 @'215
    Shoulder press: 5x3 @ 105

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