Category Archives: 250M Row

032912 – MetCon

5 Rounds of:

250M Row
5 Burpees
10 KB Swings (53lbs.)

Time = 10:53

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010212 – Lifting & MetCon

Front Squat 5 x 5 @ 170 lbs. (+/- 70% of 1RM)

Mini MetCon

3 Round of:
250M Row
10 Push-ups
15 Sit-ups
6 Burpees

Time = 8:08

Little weak of the front squats, but the metcon felt good.  Hopefully I’ll be a staple back in the gym this year.

111610 – Snatch

Several reps of Snatch up to 155lbs.

MetCon – 5 Rounds of:

250M Row
5 Box Jumps (24″)
10 KB Swings (53lbs.)

Time = 8:46

100812 – Deadlift & MetCon

Deadlift 265 / 280 / 300 x 3 each

5 Rounds of:  250M Row / Burpees

Time = 6:17

100405 – DL & MetCon

Deadlift up to 345lbs.

5 Rounds of:  250M Row / 5 Burpees / 10 KB Swings (53lbs.)

Time = 9:08

No Energy

TitanFit WO

Back Squat x3 x5 @ 235lbs.

This felt real heavy today. I didn’t have much energy though. Taking a much needed rest day tomorrow.

MetCon

5 Rounds of:

250m Row
5 Burpees

Time = 6:07

Lifting

TitanFit WO

Front Squats

3 x 185lbs.
3 x 205lbs.
3 x 215lbs.
1 x 225lbs.

Met-Con

5 Round of:

250m Row
5 Burpees

Time = 6:39

We should have a video of Sampson doing burpees soon! Stay tuned!