Met-Con #1:
4 Round AMRAP
20 lb Wall Ball - 1 min
Toes 2 Bar - 1 min
75 lb Power Snatch - 1 min
Rest 5 min
Met-Con #2:
4 Rounds for Time
10' Seated Rope Climb - 3
75 lb OH Squat - 10
Rest 5 min
Met-Con #3:
For Time
21-15-9
Burpees
Pull-ups
Assistance:
Bicep Curls - 3x10-12
I did METCON#3 today along with some front squat work prior to kendra's surgery.
ReplyDeletemetcon#3 - 6min 46 sec
95lbs front squat for 1 min = 20 reps. pretty good considering my knee was a little sore and it was coooold!!! :)
Met-Con#1: 188 reps
ReplyDeleteMet-Con#2: 9 min 45 sec
Met-Con#3: 5 min 22 sec