Monday 07/18/11

Phil:

Back Squat
2 x 5, 1 x 5+


Press
2 x 5, 1 x 5+


15 minute AMRAP of:
200m run
5 Tire Flips, Papa Bear
10 Push-ups
15 Double-unders


Original metcon below

12 min AMRAP of:
4 Clapping Pull-ups
6 Clapping Push-ups
8 Standing Broad Jumps (at least 6 ft.)
(Courtesy of CF Football)


Kiley:

Squat
3 x 5


15 minute AMRAP of:
200m run
5 Tire Flips
10 Push-ups
15 Double-unders
Posted by Phil
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2 comments:

Phil said...

Press
140-5
140-5
140-8


Back Squat
360-5
360-5
360-6


I did Kiley's metcon.
6 rounds + approx. 140m run

The workout went as follows: Run the 200. On the way back, do the flips by the dumpsters, then go inside and do the push-ups and double-unders.

Papa Bear is indeed a bear. I now have two small raw spots on my left middle finger and one big raw spot on my right forearm.

Also, it was hot. So hot. It took a long time to stop sweating.

July 18, 2011 at 9:40 PM
Kiley said...

Squat
45 x 5
95 x 5
115 x 3
135 x 2
--------
150 x 5,5,5

On the metcon I did 5 full rounds plus the run and the tire flips in the first part of round 6.

I used Baby Bear.

July 18, 2011 at 9:57 PM

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