145x5185x5205x5235x3255x3275x219:27#50400 M21 DB swings9 pull ups
(15x5) x3 for form work35 x5/65x5/75x5 16" boxHelen 12:28400m row15 db swings 20#9 body rownotes:next time, 12" box /w 25# platefor metcon full range of body row motion is more important that incomplete motion at smaller angle
85 X5105 X5115 x5135 X3140 x3155 x319:20 with 30#
Back Squats:135 x 5175 x 5205 x 5225 x 3255 x 3275 x 3WOD:500m row, 15 KBS (55#), 9 Pull-ups (blue band), 3 rounds, 15:39
185, 205, 225 x5245, 275, 295 x312:52Rx - the 2nd and 3rd round of running were slow
9:53used 50 lb kettlebell (not realy kettlebell since it was in lbs)~400m could have been longer by a little
No WoD - returning from CFL1 Cert
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7 comments:
145x5
185x5
205x5
235x3
255x3
275x2
19:27
#50
400 M
21 DB swings
9 pull ups
(15x5) x3 for form work
35 x5/65x5/75x5 16" box
Helen 12:28
400m row
15 db swings 20#
9 body row
notes:
next time, 12" box /w 25# plate
for metcon full range of body row motion is more important that incomplete motion at smaller angle
85 X5
105 X5
115 x5
135 X3
140 x3
155 x3
19:20 with 30#
Back Squats:
135 x 5
175 x 5
205 x 5
225 x 3
255 x 3
275 x 3
WOD:
500m row, 15 KBS (55#), 9 Pull-ups (blue band), 3 rounds, 15:39
185, 205, 225 x5
245, 275, 295 x3
12:52Rx - the 2nd and 3rd round of running were slow
9:53
used 50 lb kettlebell (not realy kettlebell since it was in lbs)
~400m could have been longer by a little
No WoD - returning from CFL1 Cert
Post a Comment