[2.2.2] metcon day
3 rounds:
20 wall ball
7 115# push press/jerk
20 box jumps
7 115# hang power clean
› 10.29
Latest Updates: box jumps RSS
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Adam
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Adam
[2.1] dynamic squats : 6rounds of 3 @ 130#
4 rounds: 30 double-unders, 20 box jumps, 10 40# kb swings
› 10:54 -
Adam
10 squat cleans, 115#
15 toes to bar
25 box jumps
15 pullups
20 push press/jerk, 40# db
15 thrusters, 115#
30 burpees
200′ walking lunge w/ 45# plate overhead› 26:16
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Adam
Big ol’ Chipper:
25 walking lunge steps
20 pullups
50 box jumps
20 double unders
25 ring dips
20 KTE
30 70# kb swing
30 situps
20 hang squat clean w/ 35# db
25 back extensions
30 wall ball› 20:49
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Adam
Supposed to be the Filthy Fifty, but I woke up late, and didn’t want to aggravate my shoulder, so I did a Tarnished Twenty-five instead:
For time:
25 Box jump, 24 inch box
25 Jumping pull-ups
25 Kettlebell swings, 1 pood
Walking Lunge, 25 steps
25 Knees to elbows
25 Push press, 45 pounds
25 Back extensions
25 Wall ball shots, 20 pound ball
25 Burpees
25 Double unders
› 15:10 -
Adam
603 WOD:
buy: CFWU
WOD: OHS 5/5/3/3/3 : 75,85,95,105,115 for 1+ (rt. shoulder failed)
cash: 3 rounds of 10 burpees/box jumps/pullups : 7:44 -
Adam
603 WOD:
buy in: 50 perfect pushups
wod: 4x500m row, w/ 1min rest in between
splits: 1:38, 1:40, 1:46, 1:47cash out: 3 rounds of 10 KTE (knees to elbows), 15 back extensions (good mornings), 20 20″ box jumps.
7:18I don’t think 603 said the cash-out was timed, but I knew I’d dog it if I didn’t have a clock running.
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Adam
1st day of MEBB – woo hoo!
High Hang Power Clean 5×5
(45, 65, 95) 115, 125, 135, 140, 145 (4) [PR]3 rounds of:
• 10 25%bodyweight dumbell hang power clean (me: 50lb),
• 10 flag pushups (pushup, twist and raise one arm straight up, pushup, other arm up, etc.)
• 10 box jumps (of the BABJ variety)
› 7:073×8 hip bridges
Eight Great Post Stretch Moves (windmill, warrior, sampson, butterfly, knee to chest, figure four, 90 degree, side quad)
foam roller
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Adam
Deadlifts, 3×5
225, 235, 245(1) – PR15-12-9 : BABJ (big-ass box jumps), one-arm med ball throws, situps : 7:25
cash-out: 3x 30sec handstand, 3 forward rolls
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Adam
Fight Gone Bad
Since the rower at Rankin doesn’t do calories, I’m left with not having a total score… I pretty much averaged 25 wall balls, 12-18 SDHP, 15 box jumps, 20 push press, and 1:42-1:48 500 split on the rower.
