Strength
Press 6×6, sets across. Clean from the floor.
Rest 2 minutes between sets.
Metcon
With a 10-minute clock:
Row 1000m, then AMRAP:
15 Med Ball Situps (20/14)
20 Pullups
Post results to Wodify.
GYMNASTICS CLINIC at CFDV on Saturday!! REDUCED TO $75 FOR MEMBERS!! Get after it!
First!
Strength: Press 6×6 @ 65lbs
Metcon: 3 rounds + 15 sit-ups + 5 ring rows
Great job by a huge 530 class and by Chris and Brandon for moving it along like a well-oiled, apple-cinnamon-scented machine.
Great 5:30 class as always, but a huge shout out to Chris and Brandon for getting it done this AM.. we must have run about 6 heats of the metcon.. not to mention the strength.. and still left by 6:30!!!! You guys rock!
5:30 AM at the box-
Met-Con: 2 rounds + 15 Sit-ups + 7 pull-ups
12:45 PM at Globo Gym-
Strength: Press 120# x 6-6-6-6-6-5
Then, what can only be described as exercise ADD. I hopped on the treadmill to try to do tabata sprints at 8% incline at 7:30/mile pace but didn’t set it for enough time so I just ran 400m at that rate. Then I rested about 2:30-3:00 and decided to row a hard 500m because this morning wasn’t enough…1:38 for that.
strength 6×6 65# metcon: 3 rounds + 15 (banded pullups, 5) Holy quads. Thought the rowing would help…I was wrong