17 thoughts on “07/12/2013

  1. Just to clarify, it’s one set of 3, one set of 2, and one set of 1, then move on to the wall ball shots?

    • 1 Set is – 3 – reps, rest 30- 45 sec, 2 reps, rest , 1 rep, rest….repeat for Set 2 & 3

  2. No… it is 3 sets of 3-2-1. You will do 1 set of 3-2-1 (about 30-45 sec rest between rep sets). Then rest for about 45-1 min and do the next full set of 3-2-1.

    • BW:64kg

      Started squats @ 187lbs and passed my 1rm till 225lbs.

      Karen: 5:47:31 @17lbs (max ball in gym).

  3. 195lbs
    Did not do Karen, had no 20lbsMed ball, did 100 Thrusters @65lbs for Time with 3 Burpees EMOM. Completed in 11:44

  4. BW: 64KG

    Squat: Started at 187lbs, increased and passed my 1rm until 225lbs.

    Karen: 5:47:31 @17.6lbs (Max ball in the gym)

  5. Box squat 240#

    Metcon forgot med ball at home
    Did Rich’s Friday night wod
    AMRAP 10min
    15 one arm db snatches scaled weight to 45# db
    30 DU
    5 rds 3 db snatches