Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
3×3 Front Squat @ 95% 1RM

WOD:
5 minutes to complete:
400m Run, then do as many rounds of “Cindy” as possible (one round is 5 pull-ups, 10 push-ups, 15 squats)

Rest 3 minutes

5 minutes to complete:
400m Run and row as many calories as possible

Rest 3 minutes.

5 minutes to complete:
400m Run, then do as many rounds of “Cindy” as possible

Rest 3 minutes

5 minutes to complete:
400m Run and row as many calories as possible.

Your score is rounds + calories rowed

Post loads and score to comments.

(So sorry for the late post!)

Media:
Monday, September 15, 2014

6 thoughts on “Monday, September 15, 2014

  • September 15, 2014 at 6:01 am
    Permalink

    3×3 FS: 310×3/310×2 (failed last rep)/305×3

    WOD: 3rd+11/53cal/2rd+24/48cal = 286 reps

  • September 15, 2014 at 11:53 am
    Permalink

    Front squat: 255

    Wod: 297

  • September 15, 2014 at 4:24 pm
    Permalink

    Strength – 245
    WOD – 324

  • September 15, 2014 at 6:24 pm
    Permalink

    Front Squat 3×3 – 215#

    WOD:
    150
    50
    132
    50
    Total – 382

  • September 16, 2014 at 5:54 am
    Permalink

    I quickly turned the 3×3 into a 3×2 by failing my third lift every set. @280
    WOD 338, went from 4+, to 2+ on the second set of Cindy.

  • September 16, 2014 at 12:14 pm
    Permalink

    185#
    315 for the WoD

Comments are closed.