11.26.13 "Endurance Medley 2"

November 25, 2013
Kristen and Court!

Kristen and Court!

 

Jenna and Mary!

Jenna and Mary!

Fitness

Strength
HBBS 5@60, 3@70, 2@80, 2@90,1@95%

“Endurance Medley 2”
3 Rounds
400m Row
400m Run
20 Unbroken KB Swings (53,35)
Rest 3 Minutes between rounds

Competition

OLY
5 sets @85% 1RM 1 Clean Pull + 1 Hang Squat Clean + 1 Squat Clean (full)

Strength
HBBS 5@60, 3@70, 2@80, 2@90,1@95%

Metcon
“Endurance Medley 2”
3 Rounds
400m Row
400m Run
20 Unbroken KB Swings (70,53)
Rest 3 Minutes between rounds

EVERYONE

Recovery
1. 3×15 weighted back extensions
2. 5×5 Clean Grip Shrugs (heaviest)
Superset 1 and 2 with :60sec rest

Comments

comments

About the Author
  1. Danielle campbell Reply

    Clean complex- 135# HBBS- 235# WOD-19:59 clean pulls-205# weighted back ext-25#

  2. Almen Reply

    HBBS- 170, 200, 230, 255, 270
    WOD- 20:30 Rx

  3. Big joe Reply

    HBBS finished at 335.
    WOD 18:52 RX 70# kb
    Back extensions

  4. KellyG. Reply

    Wod 18:39 RX

  5. scott henriques Reply

    hbbs-114/135/175/195
    “Endurance Medley 2”- 20:23 RX
    Recovery-weighted back extensions 35#
    clean grip shrugs- 135#

  6. CC Engine Reply

    HBBS UP TO 116.5 #
    WOD 24:09 RX! 🙂
    great 630 p at cfb with Natoraid and great big crew!
    good WOD and good night! 🙂

  7. Mr. Rx Reply

    clean complex 232 x 5sets
    HBBS 335 x 1
    EM2 18:33 70#kb, 20# vest

    hamstring work
    missed shrugs

  8. Don E Reply

    HBBS completed plus one max PR @ 275 up from original 225.
    WOD = 18:39 RX
    Back Extenctions 25#

  9. Adam Reply

    19:46 RX

  10. Reale Deal Reply

    HBBS: 115, 125, 145, 155, 165
    WOD: 20:40 Rx

  11. Jj Reply

    Hbbs- 130, 150, 170, 195, 205
    Wod- 19 min. 53 lb kb

  12. Josh.O Reply

    Competition
    OLY- 205# (No missed reps)
    HBBS – 180-210-240-270-285 (Also no missed reps, feeling so much easier can’t wait to test 1RM)
    Metcon- 19:34 (70# kettlebell)

  13. Big Sexy Reply

    OLY
    5 sets @85% 1RM 1 Clean Pull + 1 Hang Squat Clean + 1 Squat Clean (full) @ 205#
    Strength
    HBBS 5@60=185#, 3@70=225#, 2@80=255#, 2@90=275#, 1@95%=295#
    Metcon
    “Endurance Medley 2″
    3 Rounds
    400m Row
    400m Run
    20 Unbroken KB Swings (70)
    with 20# wt. vest.
    Rest 3 Minutes between rounds
    19:01 Rx

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