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Monday 09292014

28
Sep

Monday 09292014

Kit

Kit

Fitness:

A1.) DB Peck flys – 5×5

A2.) Bent over Rows – 5×5

B.) For time:

21 Cal Row

18 Russian Swings (1.5/1)

15 Burpees

12 Single KB Thruster (1.5/1) (6L/6R)

9 Pull ups

12 Single KB Thruster (1.5/1) (6L/6R)

15 Burpees

18 Russian Swings (1.5/1)

21 Cal Row

Performance:

A1.) DB Peck flys – 5×5

A2.) Bent over Rows – 5×5

B.) For time:

21 Cal Row

18 American Swings (1.5/1)

15 Burpees

12 Single KB Thruster (1.5/1) (6L/6R)

9 C2B

12 Single KB Thruster (1.5/1) (6L/6R)

15 Burpees

18 American Swings (1.5/1)

21 Cal Row

Competitor:

A1.) DB Peck flys – 5×5

A2.) Bent over Rows – 5×5

B.) For time:

21 Cal Row

18 Double KB Thrusters (1.5/1)

15 Burpees

12 Double KB Russian Swings (1.5/1)

9 MU

12 Double KB Russian Swings (1.5/1)

15 Burpees

18 Double KB Thrusters (1.5/1)

21 Cal Row

-Results to comments!

 

 

5 Responses

  1. Susan

    A1. 12.5 DB
    A2. 45#
    B. 11:02 Yellow KB for swings and blue KB for thrusters. Worked hard. Rowing at the end was tough. Great workout!

  2. Susan Kian

    5×5 flys and rows 15 and 25. I could feel the 15 s were way too light for the fly but it hurt my left shoulder.

    Comp wod but only three MU and 6 ctb. 11:23

  3. Paul Bye

    Performance
    A. @45# DB for both fly and row
    B. 10-something. @1 pood thrusters, @1.5 pood swings. WAY underestimated how hard the thrusters would be, had a very hard time with 1 pood.