without warming up, perform 500m row for time
focus
hang snatch
overhead squat
overhead squat
mobility
work
shoulder press
5x3 for load
3RFT
24kg/16kg kettlebell snatch x 5 (each arm; 10 total)
24kg/16kg kettlebell snatch x 5 (each arm; 10 total)
24"/20" box jumps x 10
clapping push ups x 15
clapping push ups x 15
post heaviest load & time to comments
rob in ger.
ReplyDeleteshort and nasty!
bou.70kg/2:55min
reid.53.5kg/3:03min
rob.70kg/3:58
lisa.30kg/4:52
Rapids Crew ~
ReplyDeleteEl Tigre' (6-2/205bwt) ~ 165# / Rx-5:21
Britt (6-0/155bwt) ~ 105# / 1pood-4:39
Feidt (6-0/210bwt) ~ 135# / 1pood & 20"-5:08
tb (5-10/185bwt) ~ 150# / Rx-4:08
Hansen* (5-11/170bwt) ~ 135# / Rx-3:40
Fiegl* (6-2/220bwt) ~ 145# / Rx-4:53
Jackson* (5-9/180) ~ 155# / 1pood-3:43
Biba* (6-0/175) ~ 115# / 1pood-4:38
Rob's Crew...GREAT Showing! Would have expected nothing less from your group!
It is great to be on CFJAX with everyone and know there are others across the country & world enduring the same WOD's, pain and suffering (in a good way)...We are very fortunate to be able to do all this and I for one am THANKFUL for CFJAX...All of you! Have a great Turkey Day!
Cliff 115#, 1 pood 5:34
ReplyDeleteclapping push ups killed me. I've been a long 2 month break of not working out.
500m time, 1:26 pr
ReplyDeleteFt squat work, then metcon
Rx 3:25
Damien 6'1' 200LB
ReplyDelete500m time, 1:52
155#, 24KG 6:01