Back Squat 2-2-2-2-2-2-2-2-2-2
Rest 60 seconds between sets
Rest as needed
5 rounds with a partner:
Sprint 200 meters, Plank Hold
While partner 1 runs, partner 2 holds plank. Each drop from plank equals a 5 burpee penalty. Burpees must be completed by both partners immediatly.
Of Interest:
- Shane Hamman interview on Starting Strength
is anybody going to the CF NMB event this saturday?
I am.
im going as well
I run with my Tri group on Thursdays. We did a 1-mile time trial today. 5:41
MAIN PAGE WOD
5 thrusters 155lbs
5 muscle ups
400 mtr run
16:14 Rx
1,2,3- unbroken
4- 2,2,1 muscle ups
5- 2,1,1,1 muscle ups
7:45am
Finisher with Big Amir on the rower.
7:29
Great job to Henry and Earline on keeping the pace high! Amir, thanks for rowing fast. Good work fixing that squat.
10:30am
5 thrusters 155#
5 muscle ups
400 m run
5 rounds
19:05
Had to conserve on the runs to make the thrusters doable.
Thrusters-5,5,3/2,3/2,3/2
MU-5,3/2,1′s,1′s,1′s
Who would be interested in a mid day main page class?
Good work today Ed. Did the finisher with no drops–I needed a break from burpees after the wod we did last night.
I’m down for a midday class. The workout you guys did today looked brutal. I need to try that one (at 135lb thrusters) and the other heavy thruster and 500m row workout.
I’m gonna go check it out on Saturday
great idea
Thrusters for lunch? sounds great.
Warm up with Row and range of motion work
10×2 back squat – 265lbs on the minute every minute. Went way too light. So I finished with:
3×3 315lbs.
Rest 5 mins
10 Muscle ups (all singles)
Rest 5 mins
Row 500 meters with 10 T2B rest 2 mins. Repeat 3 rounds.
Played around for 5 mins with dubs. Getting worse!
K2
10×2 95lbs
Metcon with Katia. 10:19
Signed up for SoBeFit 5k on 2/21/10.
Anybody down?
I think i might do that 5K!
Ill know right after the weekend.