Also we will be starting a 9 am class on Tuesdays and Thursdays starting next week. Each week there will be 9 am classes on Tuesday and Thursdays starting on Tuesday February 22nd.
Monday
3 sets of 30 second AMRAP of strict pull ups (1 minute rest in between)
2 minutes of rest
3 sets of bent over rows with a barbell at tempo 3OXO
Then the following will be done in sequence for total reps
1 Minute AMRAP of KB Swings (American )
rest 30 Seconds
1 Minute AMRAP of Goblet Squats
rest 30 seconds
1 Minute AMRAP of Sumo Dead lift highpulls with KB
rest 30 seconds
1 Minute AMRAP of KB Swings Russian
Post WOD
3 x 5 Step Ups with dumbbells or KBs
congrats Kelsey!
ReplyDeletepull ups: 10, 10, 8
bent over rows 3 sets of 8 @ 95#
AMRAPs @ 2 pood. killer.
KBS: 20
Goblet squats: 16
SDHP: 20
russian: 28
post 3x 5 step ups with 30 lb DBs
going to try and follow programming as close as possible. see y'all in a little over two weeks.
Congratulations Kelsey!!!
ReplyDeleteGrats Kelsey, nice mainsite pic!
ReplyDeleteGood luck Tom!
Safe Travels Tom!!!!
ReplyDeleteCongrats, Kelsey! Great accomplishment!
ReplyDeleteAwesome job Kelsey!!!
ReplyDeleteDeadhangs: 13-6-6
ReplyDeleteBent over row @ 105#
Metcon: 27/21/24/34
dead hangs 19, 12, 9
ReplyDeleterows 95#
Metcon 30/24/27/35
Step ups (3x5) 2 x 30# dumbbells
Pull ups: 17,12,8
ReplyDeleterows (on the T-bar): 90,95,100 - 3x8
metcon w/ 1.5 pood: 36,34,32,37
steps 3x5 w/40lb kb's.
Congrats Kelsey, I hope to join you in a month's time.
ReplyDeletePullups: 15, 10, 10
Metcon @ 2 pood: 31/25/34/36, 2 min rest, 20/15/20/25. Next time Derek tells you, you're good at this, do two rounds, don't listen to him unless you want to be in lots of pain.