10712 – Back Squat & MetCon

Back Squat

170 x 5 / 195 x 5 / 220 x 6

2 Rounds of:  400M Run / 50 Squats

Time = 5:47

100517 – MetCon

3 rounds for time

30 – Calories Rowing
25 - Ring Push-ups
20 – Air Squat
15 – Burpees
10 – Box Jumps (M 24 inch / F 18 inch)

Time = 18:51.

Ring Push-ups suck!

100316 – MetCon

4 Rounds of:

400M Run /15 Pull-ups / 15 Push-ups / 15 Sit-ups / 15 Squats

Time = 18:58

Push-ups killed me.

I Need Help!

TitanFit WO

“Nasty Girls”

3 Rounds of:

50 Squats
7 Muscle-ups
10 Power Cleans (135lbs.)

Time = 18:58

This was my first workout in a week. Not a wise choice. The squats were easy. The muscle-ups ate a lot of time. I really think if I could get the rings higher I could do consecutive reps. But having to curl me knees when coming down seems to inhibit the potential for an explosive kip at the bottom to go right into the next rep. Plus, these KILL my forearms. The powercleans afterward were hard to hold. And I HATE doing anything from the hang, clean or snatch. I feel that it really screws with my form on the respective lift from the ground. The snatch is the worst. I will never, ever, do hang snatches – full or power.