Thursday, March 30, 2017
WMCF
Coach Sol - (8 AM) - Just Brian and Me
Warm Up
400m Run and WMCF dynamic warm up
Metcon
4 Rounds for time of
30 Double Unders
20 KBS (44#, Rx was 70#)
10 T2B
11 minute time cap
I did really good on the first round, but then started missing double unders. I was capped on the last round with 8 double unders completed. Final score 11:52. I could break the KBS into 2 sets of 10, but was doing singles on the T2B.
Back Squat
20 reps unbroken
suggested 60% of 1RM (110#), I used 95# instead and was able to complete the 20 reps
200m Plate Pinch Run
Rx was 35#, I used 25#
WMCF
Coach Sol - (8 AM) - Just Brian and Me
Warm Up
400m Run and WMCF dynamic warm up
Metcon
4 Rounds for time of
30 Double Unders
20 KBS (44#, Rx was 70#)
10 T2B
11 minute time cap
I did really good on the first round, but then started missing double unders. I was capped on the last round with 8 double unders completed. Final score 11:52. I could break the KBS into 2 sets of 10, but was doing singles on the T2B.
Back Squat
20 reps unbroken
suggested 60% of 1RM (110#), I used 95# instead and was able to complete the 20 reps
200m Plate Pinch Run
Rx was 35#, I used 25#
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