11.23.13 "Get Some"

November 22, 2013
Alex, Jenna and Denise, getting low!

Alex, Jenna and Denise, getting low!

The 530pm crew getting after it!

The 530pm crew getting after it!

FITNESS

Warm up:

1 Mile Run – 80%

“Get Some”
For Time:
30 HSPU
40 Pullups
50 KB Swings (53,35)
60 ABmat situps(butterfly)
70 Burpees

COMPETITION

Strength
A) Bench Press 5×5 at 80% 1RM
rest :45sec between sets
B) Weighted Pullup 5×5 Heavy-across
Superset A) and B)

Metcon
“Get Some”
For Time:
30 HSPU
40 Pullups
50 KB Swings (53,35)
60 ABmat situps(butterfly)
70 Burpees

Endurance
1 Mile Weighted Vest Run for Time (20,14)
-Murph Training

EVERYONE

Recovery
1. 3×20 Band Pull aparts
2. 3×20 Toe to Bars

Comments

comments

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  1. Josh.O Reply

    Metcon- 15:29RX
    Didn’t run or do the strength but did do the recovery.

  2. scott henriques Reply

    warm up…1 mile run-7:04
    metcon….”Get Some”—16:09 rx

  3. Keith Lupien Reply

    11:41 rx
    Very tough

  4. Willhuntforfood Reply

    Team rac
    Get some
    Tim 17:24 Rx
    Paul 19:30 Rx
    Boob 19:27 40lb

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