11/7/2014

6
Nov

11/7/2014

Strength will be four sets of alternating front squats (3 reps) and pendlay rows (8 reps). Warm up and go heavy for both, staying at the same weight. For the metcon, the push press should be light enough to get all 10 in the first set of each round, if not all sets. Err on the side of going light and fast to rack up those rounds if you’re not sure.

Strength

Alternating (untimed):
a.) 4×3 Front Squat
b.) 4×8 Pendlay row

Conditioning

4 rounds for reps
AMRAP in 2 minutes:
10 push press, (95/65#)
12 front rack lunges, (95/65#)
14 sit ups
rest 1 minute

3 Responses

  1. Coach KT

    6 am early birds – no weight recorded for the strength part, we just did WORK; score reflects total reps for the conditioning segment
    Roni – 224 Rx
    Julia – 150 55#
    Nate – 154 65#
    “A” Aoife – 147 35#

    Have a great friday everyone!!

  2. Vin

    Jesse 108 75#
    Ph 282 95#
    Danielle 194 55#
    Moog 108 75#
    Brittany 158 55#
    Ryan 124 75#
    Robin 199 55#
    Helen 158 15#
    Dinger 205
    Molly 176 sc
    Grant 237 Rx
    Deery 216 95/sc
    Ashley 165 45#
    Aileen 204 55#75#
    Dustin 217
    Kate 272 Rx