Monday Workout: Met Con


100 Air Squats

80 Situps

60 Pushups


20 Burpees

Free WOD:

50 Air Squats

40 Situps

30 Pushups

15 Burpees

Post time to comments.


Kicking butt on the Saturday workout.

Pullup bars are getting installed on Monday, so workouts might have to move outside.

14 thoughts on “Monday Workout: Met Con

  1. Free WOD: 5:22

  2. rest day today.

    but sunday:
    – row 1000m
    – 100 doubleunders
    – row 500m
    – 50 doubleunders
    – row 250m
    – 25 doubleunders

  3. Free WOD 5:14

  4. Free WOD: 4:05

    Doing Foundations this week!

    1. WOD, as rx’d on CF Ffx (pull-ups not HSPU), SU’s were anchored/abmat

  5. Every 30 seconds for 10 minutes, perform squat snatch and hang snatch (95lb)
    Clean and Push Jerk practice, technique focused

  6. 16:ish (user error)
    subbed pullups (well, jpu’s) for hspus

  7. WOD as RX’d (pull ups, not HSPUs), SUs were anchored with abmat

  8. 8:44 rx’d with pullups

    1 RM snatch: 138# pr

  9. 10:25 RX’ed with pullups.

    ab mat butterfly non-anchored

  10. 13:08 Rx’d
    (pull-ups instead of HSPU, Ab-Mat butterfly sit-ups, non-anchored)

  11. 12:20 as RX’ed (pull ups instead of HSPU, no ab-mat)

  12. Finished our last foundations class!

    max rounds in 8 minutes of:
    med ball cleans (10 lbs)
    Push Jerk (15 lb bar)

    I was too tired to remember to count the number of rounds I did. I know I did one round in the first minute and was forcing myself to go at a controlled pace so I could focus on my form. I probably did 5.5 rounds.

  13. Gretchen Kittelberger July 14, 2009 — 6:10 pm

    WOD as Rx’d (but with pull-ups not HSPU)

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