Kyle
Con Air
On the Minute x 20:
Minute 1 – 15 Hand-Release Pushups
Minute 2 – 15/12 Calorie Row
Minute 3 – 15 Medball Squat Cleans (20/14)
Minute 4 – 50 Double-Unders
Post Scores to Comments.
Box Brief
Today is Bring a Friend Day!!!
Kyle
Con Air
On the Minute x 20:
Minute 1 – 15 Hand-Release Pushups
Minute 2 – 15/12 Calorie Row
Minute 3 – 15 Medball Squat Cleans (20/14)
Minute 4 – 50 Double-Unders
Post Scores to Comments.
Box Brief
Today is Bring a Friend Day!!!
Con Air:
Rnds 1-3 Rx
Rnds 4-5 train wreck
You got fitter today.
Con Air
10 hand-release push ups
8 calorie row
Medball squat cleans RX (yeah!)
50 double-taps
Goals for May will include learning double unders and getting more efficient on the rower.
Both great goals!
Big thanks to the 9:30 for all of the hospitality! Nice work today!
Sonny you’re the most popular guy in the 930am!
Con Air:
15 HRPU
12 cal row
10 med ball cleans 20#
50 DU
Nice Ed!
Home WOD: day 9 rehab
3 rounds:
15 HR push-up with arch
(Max, my PT approved PU’s…little victory)
200 run
20 knees to chest
200 run
30 air squats
17:15
WOOOO! That’s a big win Ken!
12 push ups on the box 20″
8 cal row
15 med ball cleans @14#
15 double under attempts (still trying to link these together)
Way to go on hitting all 15s on the Medball Clean!
Con Air – Rx
Hit this w Geoff at CFNE. We tried to keep all movements to under :30 of work.
11 HRPU
10 cal row
7-8 med ball cleans 8#
Jump rope 30sec
Yay for getting to jump rope for the first time in a few months and even did a few dubs:)
Con Air – Rx
Wheels came off a bit on round 4 and 5 on the MBCs.. couldn’t do the 15 unbroken once the legs became jello.
All else went well, work done under 30 seconds for HRPUs, Cal Row and DUs.
10 Hand-Release Pushups
12 Calorie Row; first time I’ve RXd an OTM row
10 Medball Squat Cleans (10#)
25 Double-Under Attempts