“Kelly“
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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Sunday the 1st of February, 2009
Posted on January 31, 2009 Dominic
6 Responses to “Sunday the 1st of February, 2009”
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27:48 Rx
aimed to break 30.
METCON BOMB
Sprint triathlon.
61 degree water.
freezing on the bike.
could not feel feet until half way through the 5k run.
3rd in age group, 10th overall.
1 hour ten minutes.
Sprint triathlon.
61 degree water.
freezing on the bike.
could not feel feet until half way through the 5k run.
3rd in age group, 10th overall.
1 hour ten minutes.
Sprint triathlon.
61 degree water.
freezing on the bike.
could not feel feet until half way through the 5k run.
3rd in age group, 10th overall.
1 hour ten minutes.
idols doens’t have a med ball or a box.
so i did.
400 meters on treadmill – 1% incline
30 – 45lb thrusters
15 burpees
34:30
good one!
i also ended with L sit practice. 5 rounds of 10 second holds.
I modified Kelly for some friends.
if you cant run 75 jump rope turns. if you don’t have rope, 75 jumping jacks.
10 lb thrusters x 21
sit ups – full extension – 21
5 rounds for time.