Did this in 26min. Scaled to 25lb KB, 53lb OHS, and blue band ring dips. Hardest part was the burpees -- didn't have 40 burpees of energy after the DUs and rowing.
Had to change up the metcon a bit due to my shoulder: 70 Double Unders 60 65 lb barbell rows 50 Kettlebell Swings 53 (could only go to 45 degrees) 40 Burpees 30 Back Squats 135 20 Pull-Ups 10 Push-ups w/ feet on tire
Finished in 18:30 Burpees were probably the worst, but felt really good about the double unders.
Deadlifts: 45 lbs many 135 × 5 165 × 5 200 × 3 240 × 5 275 × 5 315 × 5 (Previous 1 RM is now my 5RM)
Metcon: 20ish mins 600 m row 70 double unders - first 30 were broken, got consecutive 40 Dus 50 kettlebell swings (53 lbs) - broke it into 2 sets of 25 40 burpees broke it into 8 sets of 5 30 OHS (95 lbs) - broke it into 5,5,5,5,10 20 Pull ups - broke it into 2 sets of 10 10 ring dips - 2 sets of 5
OHS was hard - staying tight and breathing was not easy.
Did this in 26min. Scaled to 25lb KB, 53lb OHS, and blue band ring dips. Hardest part was the burpees -- didn't have 40 burpees of energy after the DUs and rowing.
ReplyDelete5/3/1:
ReplyDeleteFront Squat 245x10
Had to change up the metcon a bit due to my shoulder:
70 Double Unders
60 65 lb barbell rows
50 Kettlebell Swings 53 (could only go to 45 degrees)
40 Burpees
30 Back Squats 135
20 Pull-Ups
10 Push-ups w/ feet on tire
Finished in 18:30
Burpees were probably the worst, but felt really good about the double unders.
Deadlifts:
ReplyDelete45 lbs many
135 × 5
165 × 5
200 × 3
240 × 5
275 × 5
315 × 5 (Previous 1 RM is now my 5RM)
Metcon: 20ish mins
600 m row
70 double unders - first 30 were broken, got consecutive 40 Dus
50 kettlebell swings (53 lbs) - broke it into 2 sets of 25
40 burpees broke it into 8 sets of 5
30 OHS (95 lbs) - broke it into 5,5,5,5,10
20 Pull ups - broke it into 2 sets of 10
10 ring dips - 2 sets of 5
OHS was hard - staying tight and breathing was not easy.