Press
2 x 5, 1 x 5+
BBG (instead of above):
-L-sit: 5 sets (set a time goal and be consistent through the 5 sets)
-If you didn't do Monday's pull-ups from the finale, work them in with your skill work.
-Pick a skill and work on it between L-sit and pull-up sets. Options include muscle-ups, double-unders, handstands, or handstand walking.
3 rounds for time of:
100 ft. Walking Lunge
50 Squats
25 KB Swings, 1 pood/0.75 pood (16 kg/12 kg)
There is a 12 min cap for this metcon. Compare to 11/10/12.
Finale: Spend 2 min per leg on a lacrosse ball. Calves, quads, or hamstrings - your choice.
Just plain scary . . . and awesome.
6 comments:
"Who was that masked man?"
B:
Back Squat
WU: 45, 135, 225
300x5, 300x5, 300x5
Bench Press
WU: 45, 135
195x5, 195x5, 195x5
Deadlift
WU: 45, 135, 225, 315
365x5
Metcon
3 RFT:
100 ft Walking Lunge
50 Squats
25 KB Swings, 1 pood
9:22
3 rounds for time of:
100 ft. Walking Lunge
50 Squats
25 KB Swings, *1 pood*/0.75 pood (16 kg/12 kg)
11:37
There is a 12 min cap for this metcon. Compare to 11/10/12.
B:
Back Squat
3x5 (115)
Bench Press
3x5 (65)
Deadlift
1x5 (133)
Metcon
3 RFT:
100 ft Walking Lunge
50 Squats
25 KB Swings (25#)
11:53
Back squat
68# 3x5
Bench press
48# 3x5
Dead lift
123# 3x5
Metcon
3 RFT
100 feet lunges
50 squats
25 KB swing 25#
At 12 min cutoff 2 rounds + 75 feet of lunges
bbg b
back squats 3x5
warm 53-5
work 78x5, 78x5, 78x5
Bench Press 3x5
warm 43-5
work 48x5, 48x5,48x5
Dead lift 1x5
(We did 3x5!)
warm 83x5
work 123x5, 123x5, 123x5
3 rft
100 ft walking lunges
50 squats
25 kb swings 25#
11:39
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