One class only today at 9am
Bring your friends and family to try us out!
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Good beach WOD!
Front squat: 230×5,260×3,290×2(failed third rep)
Wad: 36:37 subbed 10lb wallball
Heavy Beary Lower
warm up: 1 max set of dubs: 122
Box Squats
Worked up to 3×1 @ 315 lbs. Have more room
Reverse Hypers
10 reps @ 70/120/130
SuperSet GHD with 40 lb KB and 60 sandbag GoodMorni’
3×10
Metcon:
3 rounds
FS 185 lbs 5 reps
Prowler low/hi bar 90 lbs 20 M
3:38
HR was @ 94%. Next time will go with FS @ 205
Chad: Take care of that RHOMBOID!
Chad needs rest.
36:37 is unacceptable for an athlete of his caliber.
Al-I would like to debate about that being Metabolic Conditioning. That is strength training, barely breaking the anaerobic barrier. I would call anything over perhaps 5 minutes ‘MetCon(tm)’.
ME Lower
Good mornings
45×3
65×3
75×3
95×3
115×3
135×3
155×3
165×3
185×3
205×3
225×3
245×3
255 3×3
Reverse hypers 150# 3×8
GHR 5/6/7
3 rounds NFT
10 GHD situps
15 v ups
10 Russian twists 20#
12 back extensions
30 chinnies
Still nursing right biceps. Good to be back after rest week. Did this workout fasted at 1030am.
5-3-1 day Front squats. last set 235# for easy 2 (PR). looking forward to moving up and seeing how it feels.
OHS 3 x 10 75#,95#, 115#
5 rounds:
400m run, 25 burpees, 10 kbs (2 pood), approx 1:30 to 2 min rest between rounds. awful.
GM 3RM – 225
Rev Hyper 150 – 3×8
Back Extensions BW – 3×15
2 Rds:
10 GHD situps
15 v ups
10 Russian twists 20#
10 back extensions
30 chinnies
DM: 3 mins of 90%+ Max HR is classified as “MetCon” Per the Power Cub bylaws 4.5 and 6.2. Anything surpassing 5 mins is further subclassified as being an “Elite Sexy MetCon”.
“Kool-Aid anyone?”
subbed k2e w 100 abmats situps,
32:53
I’ll have another glass k-roc, make it a double.
don’t forget the sugar…
http://www.youtube.com/watch?v=OT-hzA6nE_A