Monday 06/17/13

Skill Work
Kipping Pull-ups


Hang Power Clean
3-3-3-2-2-2


"Jake, Jr."
5 rounds for time of:
50 ft Overhead Walking Lunges, 45#/25#
15 Burpees


Finale: Accumulate 20 strict pull-ups. If you can do this (unassisted) in 1-2 sets, then add some weight. While resting, mob your calves for 2 min/calf.

Our first rower metcon!


4 comments:

AndyB said...



10 minute stationary bike warm up

Hang Power Clean *db's*
3-<35's>3<40>-3<50>-2<55>-2<60>-2<65>

"Jake, Jr."
5 rounds for time of:
50 ft Overhead Walking Lunges, 45#/25# <25# ... did 16 standing lunges>
15 Burpees
*did not capture final time = <

Mrs. G. said...

hang power clean 3-3-3-2-2-2
warm 33-3
work 43-3, 48-3, 53-3, 58-2, 63-2, 68-2

5 rounds for time:
50 feet ohwalking lunges 25#
15 burpees

15:53*

Mike S said...

HPC
3-3-3-2-2-2
100-110-115-115-120-120#

"Jake Jr."
5 RFT
50ft OWLs 35# (with Knee Pads)
15 Burpees

Time - 12:36

Tracy said...

Hang power clean
3-3-3-2-2-2
33 wu
43x3, 48x3, 53x3, 58x2, 63x2, 68x2

Jake jr.
5 rounds of OH lunges 10#
15 burpees
15:59

20 strict pull ups

 
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