Location: CHS
Time: 12:30 p.m.
Front Squat
3-3-3-1-1-1
Compare to 07/07/09 or 05/28/09.
5 rounds for time of:
5 Burpees
5 DB Thrusters, 30% BW
5 KB Swings, 30% BW
5 Inverted Burpees
For the thrusters, each DB is 15% BW. For the swings, you can either use the same DBs you used for thrusters or use a single (albeit heavier) KB or DB with a 2-handed grip. This metcon comes (modified) courtesy of Catalyst Athletics.
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9 comments:
Mom and I did the scaled version of Nate. Rather than timed, though, we did 4 rounds. Here's a little hint: Don't swim after Nate.
30# dumbs for shoulder
Bench dips
120# lat pull downs (PU assist busy)
35# KB swings
20 min. bike
2 laps swimming
Front Squat: 3-3-3-1-1:
245-3
265-3
275-3
285-1
290-miss
Didn't do third set of 1 since we were in a slight hurry . . . and admittedly, I didn't feel like taking some weight off, putting the bar back up on the rack, and going again. 285 was a PR anyway, so I was happy with that.
Metcon:
6:27
65
70
75
80
85
95
Went light because of RAGBRAI coming up Sunday.
Metcon:
Well now I can't recall if my time was 8:03 or 8:04...one of those.
20# DB's for the thrusters
40# DB for the KB swings
75-3
80-3
85-3
95-3 (oops...I'm a dork)
115-1
125-1
Metcon 6:57
DB Thrusters-20#
KB Swings-35#
Phil--only posting cuz I didn't have anything to write it down on. Don't go getting all excited now
Forgot details for metcon. BW is somewhere between 195# and 200# - went with 30% of 200#. This amounted to 60#, split between 2 30# dumbbells.
I just kept the same 2 dumbbells for the swings since I didn't feel like bringing a 60# dumbbell out from the weightroom - this is the same thing I did last time as well (back in February, I believe).
Front Squat:
65 x 3
70 x 3
75 x 3
80 x 1
85 x 1
95 x 1
Metcon:
15# DB's for the thrusters
30# DB for the KB swings
Oh, good news. There is a workout room where we are going in the Ozarks. So I will try to get Peter to do the workouts with me while we're there. And maybe even my brothers... It should be funny. I mean fun.
Becky - admit it, you're getting sucked in to this posting thing. It's catchy.
And I still maintain Kiley gets bonus points (or less time) for talking to students while doing the WOD. Or maybe it's just a good excuse for a break - not sure.
In other news, Charista, if you need your time, yours, Becky's, and mine are still on my watch. I'd post it for you, but it feels a little like tattling on someone.
Also, you're the video for tomorrow.
Oh woops, I forgot to post my time. It was a sad 7:59. I came into that workout thinking it was going to be a piece of cake... Obviously it wasn't for me.
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