Sunday, May 30, 2010

Monday, 31 May 2010

Memorial Day - A day to remember our Fallen


Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3

Strength:
Back Squat (w/ Chains) - Set a new 5 Rep Max

WOD:
"Heavy Michael"
***With a 20-lbs Weight Vest***
3 Rounds for Time:
- Run 800 meters
- 50 Back Extensions
- 50 Sit-ups
(Compare to 29 April 2009)

Post weights and time to comments.

3 comments:

cal said...

Squat 225....... Micheal 26:12 loved it with the 20 lbs weight vest. Who ever thought of that was a genius just kidding.

CFBF said...

Yeah, everyone can thank Cal for the 20 lbs vest. But hell, it's Memorial Day, so it's only fitting.

zorg said...

Strength:
Back Squat - 1 x 5 x 106,5 kg

WOD:
"Michael"
3 Rounds for Time:
- 200 Rope Jumps
- 50 Good Mornings (Round 1 #37,5 kg, Round 2-3 #32,5 kg)
- 50 Sit-ups
Time: 30:30

No weight vest, but standard Michael was quite enough for me :)