Monday, June 9, 2014


 
 
Strength
Back squat 2x12
(60% of your 1RM BS from last week)
 
Endurance
2 sets for:
60 sec KBS
60 sec Rest
60 sec Battle Ropes
60 sec Rest
60 sec Row/Airdyne
60 sec Rest
 
Metcon
For time:
50 thrusters 95/65
Every time you put the bar down, perform 10 pull ups
Cool down: 3 x 1 min plank hold

8 comments:

  1. Happy Monday! It's been about a week since the Melt Down Challenge ended. I hope everyone is still feeling Stronger, Leaner and Healthier. Trying to keep Paleo/Zone and getting your CF Wods in every week.

    Keep up the great work!

    Love seeing baby Asa and Amy stretching together! :-)

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    1. It's actually not me, it's Melissa from the Saturday lifting class. We used him to demo & he just stayed there to stretch with her!

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    2. I guess I assumed it was you Amy! :-) But what a sweet picture! :-)

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  2. Such a great picture!

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  3. Baby Asa was a great demo model :) (This is Melissa from the picture)

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  4. I got to watch some of the noon class, the 4:30 class, and the 5:30 class today. Great job on squats and those ever-difficult thrusters from all 3 groups.

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  5. Back squat 2x12 110lb
    wod rx 9:22? Can't remember the time, just know it was 9 something. I had to stop 4 times for pull ups.

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  6. 2x12 back squat 165#
    WOD 5:46 with 2 sets of 10 pull ups (63#)

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