Wod 1 fran
Wod 2 10 sets of heavy triples of back squat. Weight should go up each set please post all loads.
Wod 3 5 rounds for time
50 meter sled push
140 lb girls plus put on a 35 kettlebell and after you reach the 50 m mark pull kb and do 15 swings
225 guys plus 53 kb
Then spend time working on your bitterly kip
Fran: 5:56. New PR by 1:14
ReplyDeleteGrace 4:23
Annie 8:40
burpees 3 mins
Sunday WOD 10 for time
3 HSPU 6 deadlift 225 12 pullups 24 dubs
28:15 min
WOD 1 - Fran - 6:58 (75lbs and orange band)
ReplyDeleteWOD 2 - Set 1 - 75 Set 6 - 155(Previous 1RM PR)
Set 2 - 95 Set 7 - 165 PR
Set 3 - 115 Set 8 - 155
Set 4 - 135 Set 9 - 145
Set 5 - 145 Set 10 - 145
WOD 3 - didnt realize until after that I did 25 meter sled push instead of 50 - Time - 8:19, will make up workout on rest day
51 Burpees - 4:34
Fran: 4:25
ReplyDeleteGrace: 4:22
Annie: 7:44
Burpees: 2:16
Was in FL in the a.m. so didn't get comp post in time
ReplyDeleteCindy: 23 rounds plus 9 push-ups
Back squat: started at 105, went up to 155
burpees: 2:33
1 hour spin class
WOD 1: 6:10
ReplyDeleteWOD 3: 9:59
Fran: 4:30
ReplyDeleteSquats: 195, 225, 265, 285, 305, 325, 345, 365, 385 (2 reps)
Track: 10 150's ~23 seconds each w/ 1:15 break