Friday, February 15, 2013

021513

video

                    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.























2 comments:

  1. Friday: BSQ (low bar) 3x175# 3x205# 3x235# 1x255# 1x285# (previous PR) 1x295# (new PR).

    Target is 315# this year! Funny what becomes a "nice round number" in the box...

    WOD 7 rounds Rx

    ReplyDelete
  2. Saturday: 380 Rx - great WOD, balls-to-the-wall intensity for every 'on' minute thanks to rests and varied movements.

    And whatever Sarah posts, I did NOT try to sabotage her workout...

    ReplyDelete