Montel 295# Damn!!! New PR!
Friday
Skill Builder
Back squat
Strength
Back squat
3-3-3-1-1-1
Metcon
8 AMRAP
5 Power cleans 135/95
5 Front squats 135/95
Saturday
Metcon
3 minutes 3 rounds
Ab mat sit up
Slam ball
Box jumps 30/24
Push ups
Sprints
1 min rest
1 minute at each station with 1 minute rest between each round
Sunday
Metcon
Tabata this
Squat
Rower
Pull ups
Sit-ups
Push ups
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.
Post reps, loads or time to comments.
Friday: BSQ (low bar) 3x175# 3x205# 3x235# 1x255# 1x285# (previous PR) 1x295# (new PR).
ReplyDeleteTarget is 315# this year! Funny what becomes a "nice round number" in the box...
WOD 7 rounds Rx
Saturday: 380 Rx - great WOD, balls-to-the-wall intensity for every 'on' minute thanks to rests and varied movements.
ReplyDeleteAnd whatever Sarah posts, I did NOT try to sabotage her workout...