Tuesday WOD: Shoulder Press & Met Con
September 28, 2009
Strength
5-5-5-5-5 Shoulder Press
WOD
3 Rounds of:
- 10 Burpees
- 20 KB Swings
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Strength
5-5-5-5-5 Shoulder Press
WOD
3 Rounds of:
What’s the weight on the KB swings, (45#/35#)?
Shoulder Press: 89, 94, 99, 111, 121
WOD: 4:00 / 35#KB
presses 89, 89, 89, 94 (4), 89
met con 3:57 @ 35#
Press – hovered around 25, up to 35, trying to work out grip/arm issues
WOD: 5:15 w/knee burpees and 20#kb
Not sure where to ask this question – but which Saturday morning times are the free classes? Are all four free?
All of our Saturday classes are free. Bring your friends!
SP: 115, 115, 115, 115 (4), 105
metcon: 3:25 (45# kb)
67/77/82/82/89
4:26 45#
35, 35, 40,40,40. 5:29@20#
89, 94, 99,99,104 (3 times)
4:15 (45# kb swing)
3 rounds
10 jumping squats, 15# bar
20 Russian kb swing 25#
3 minutes FLAT!
89/111/111/111/121 (3)
89#, 111#, 121#, 126# x3, 116. 3:15 45#
5 x 50#, 25# kb swings, 5:18
55,67,72,72,72
3:55 (35#)
SP: 155, 155, 155, 155, 179 (2)
Met Con: 4:26 (45#)
67/77/77/82/89 (4)
4:28 @ 35# (first 10 reps @ 45#)
40/35/40/45/45(3)
4:08, 25#