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| Next week is Benchmark week, where we will test your 1 rm Box jump. So use today's Skill work as practice. |
Skill: Box Jump. Find 3 rm.
Conditioning: As many rounds as possible in 20:00:
- 15 Burpees
- 2 Rope Climbs (15')
- 400m Run with weight (45/ 25#)
If the rope is being used, either take some rest time or substitute 12 Ring Rows.
Post heights and rounds to comments.
SWOD: BOX Jumps 31'
ReplyDeleteMetcon: 2rds w/25# Rx +10 burpees ( Spent lots of time on Rope climbing! almost made it to the top! wahooooo!!!!)
SWOD: BACK SQUATS 95#
ReplyDeleteMETCON: 3 ROUNDS W/25# RX +10 BURPEES AND RINGS ONLY RAN TWICE WITH WEIGHT
23:00 4 ROUNDS RX'D
ReplyDeleteSWOD: 35.5' Box Jumps
ReplyDeleteMETCON: 2 Rounds + 11 Burpees
5 am Not a morning person.
ReplyDeleteDL 1x3 @ 260# 2x5 @ 245#
20:10 3 Rounds/Last 400m no weight.
Swod: 47"x3, 49"x1(PR)
ReplyDeleteMetcon: 3 Rds + 15 Burpees @ 45lbs and rope clim without feet
skill; 34 1/2" box jumps x3
ReplyDeletemetcon; 3 rnds +15 +12 ring rows on 20' box / ran 400's with yellow bag marked 70 #...I dont think its 70# but heavier than 45# plate and easier to handle...sort of .
Nice job Mondizzle ...dudes knees were in his arm pit at the height of jump..Yikes !!
SWOD: 35in x3
ReplyDeleteMetcon: 3rds + 4 burpees with pull ups.