Box Squats
2-2-2-2-2-2-2-2-2-2-2-2
Twelve sets of two box squats at 55% of back squat 1RM. Work to move as quickly as possibly off the box, but don't rock.
Followed by -
Five rounds 21-15-9-6-3 of
Kettlebell Swings (24/16kg)
L Pull Ups
I'll be at the hardstand at 0600 and 1700...see ya there! Post weights and time to comments.
87 lbs.
ReplyDelete8:40 (16 kg., 1/2 jumping 1/2 pulling pullups)
101 lbs - 1RM (don't ask)
ReplyDelete10:38 (assisted pull ups)
When did you guys have time to do the metcon?
ReplyDeleteRobin, are you sure it was 87lbs and not 75lbs? I don't remember and I need to log it in too.
Faith, I went back to the Hardstand at about 11:30 to do the Metcon. It was definitely 87, as the bar is 33 lbs. the two big weights were 22 lbs. each and then we added another 5 lbs. to each side.
ReplyDelete200 for squats
ReplyDelete10:04 METCON, forearms are smoked... nice
205 for squats
ReplyDelete9:19 w/ 32kg kettle bell....this one eats grip for breakfast
79lbs
ReplyDelete9:14 kipping pull ups
12kg kettle bell