1) 3 rounds not for time:
3 muscle ups
3 turkish get ups each side
2) Front Squat
Work up to a 3 RM
3) Complete the following:
1 minute max kettle bell swings (32/24 kg)
rest 60 secs
3 rounds for time
25 push ups
run 200m
rest 60 secs
1 minute max kettle bell swings
Muscle ups need work.
Turkish get ups with 14kg
Front Squat P.R. @ 225
25 KB unbroken
Push ups and Run = 4.00 minutes
20 KB unbroken + 3
GHR – Can’t get these….i’ll keep working on it.
Went back to gym this afternoon.
Back squat. PR = 315 / felt heavy after working out in the a.m.
Good luck Friday guys! I’ll be in New Orleans.
Oops! Where is the edit button when you need it? Posted under Karol’s name….
Rawlen’s back squat PR = 315 !!!
295 3rmfs
31kb 3:17 WOD 31kb.
Good morning!
Way to go Rawlen and Chris! Strong as a BBQ Bone!
Good stuff fellas! That some heavy front squats!
And thanks for posting. I appreciate ur leadership!
265lb 3rm front squat(pr), 31 kb 2:55 wod 29kb
Ventured off to the Performance WOD today to try DU in a WOD!
3 rounds for time
20 kb swings (32kg)
30 DU
Time-4:26
Got caught up several times on DU on the 2nd and 3rd round…UGH!
Built up to a 3 RM on Front Squats today-240 strength slowly coming back.
Front Squat 3RM 125#
3×3 unbroken muscle ups / turkish get ups used only 8kg
Front squat 3 rep max =145lbs
27 KB
5:20
26 KB
Front squat 120
Wod
31 Kb
5:13
32 kb