Metcon
5 RFT
21 Wall Balls
15 Calories (Row or Bike) or Run 300 meters
9 Toes to Bar
ROMWOD
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I lost a navy blue qalo ring yesterday if anyone sees it. Bag was by couch and I was parked next to handicap spot. Thx
Metcon- 14:14
Metcon 16:28 rx w/row
ROMWOD
5 RFT: 16:51
21 Wall Balls: 12#
15 Calories (Row)
9 Toes to Bar: working on multiples, mostly knee raises and toes to elbows
RomWod
15:03 rx (row)
Romwod
Metcon: 16:44
10# wb
15 cal row (due to heel -wanted to run)
TTB on floor
ROMWOD ✔️
18:22
14#
run x 3, row x 2
TTB–a little progress on cycling–7/2, 5/4 x2, 5/2/2, 5/2/2
ROMWOD–so good!
Metcon 22:30 Rx with 400m run each round. I was Dragging today!
Looked for your ring Mike, no luck.
18:20
30#WB/row
ROMWOD….”relax your face”
5 RFT
21 Wall Balls 910#)
15 Calories (Row)
9 Toes to Bar from floor
21:39
ROMWOD
22:06 Rx, 300m, run x4, row x1
17:14
14# WB – all unbroken
Rows
T2B – mostly stomping technique
ROMWOD
Metcon 17:22
10# WB rounds 1,2,3 UB 4,5 11/10
Row
Knee raises
ROMWOD
METCON
16:15
All RX except not all toes touch the bar
ROMWOD
16:38 RX
ALL WBs unbroken!
T2B strong today. #linked
Metcon: 18:18
14# WB
1 Run, 4 Rows
1 round T2B, 4 knees to chest
Romwod ✔️
Extra: Back Squats with Kara
5 @ 100
4 @ 120
3 @ 135
2 @ 150
1 @ 160 (not low enough)
Then failed 2x @ 160. Just tired.
“Active rest day ”
3rds
100 meter run
20 alternating lunges
20 air squats
1 min plank hold
3X10 Db strict press 20#
3 on each side 30 sec side plank holds
Metcon – 10:49 rx
Front Squat 5×3 @245
Conditioning – 10:16
50-40-30-20-10 cals on bike
One minute rest between
3×20 weighted sit ups feet anchored @50
3×30 good mornings 45# barbell
14:10
320m runs inside.
All wallballs and t2b’s unbroken.
PR’d my romwod.
Either 16:15 OR 15:16 can’t recall
All #14 WBs ub
Bike 15 cal
T2b (first 4 of each rd iniate from hang)
RomWod
11:17
10:51 Rx
Row
14:07 RX w/row
Metcon -22:41
10# wb
15 cal row
Knees to elbows very scaled
Romwod – done
Metcon: 22:05
Included calming Kal for a little bit
Kipping knee raises on the bar
Done 7/8/16 @cfj
20:57
14# WB. 21UB 1st rd/2nd rd hot mess/rds3-5 11/10
Row/bike×2/row×2
TTB- 1st time towork on stringing together
1st & 2nd rd mostly 2 at a time
Rd 3 strung 5/2/2
Rd 4&5 6/1/2
Swim: 50m x 6 freestyle
plus 200m misc, breast & side stroke, broken
Metcon: 15:01 RX
ROMWOD