041017

3 Rounds of:

• 500M Row
• 21 KB Swings (53#)
• 15 KTE’s
• 9 Ring Dips (subbed 3:1 pushups due to shoulder soreness)

Time = 25:35

040412

AMRAP in 24:00 of:

5 Burpees
5 Knees to Elbows

17 Rounds.

J f’in Nail

120610 – MetCon

21, 18, 15, 12, 9 of:

KB Swings (53lbs.)
Wall Ball (20lbs.)
KTE’s

Time = 21:34

KTE’s destroyed me.  My worst CF move, by far.  And in my opinion, not very functional.

10510 – MetCon

AMRAP in 30:00 minutes of:

400M Run / 10 Ring Dips / 10 Knees to Elbows

7 Rounds completed.

Ring Dips were terrible.  Had no more than 5 consecutive.  Huge props to Doug and Anders for 9 rounds.

Another MetCon

TitanFit WO

50 Squats
40 Sit-ups
30 Pull-ups
20 Thrusters (95lbs)
10 Knees to Elbows
20 KB Swings (53lbs)
30 Push-ups
40 Sit-ups
50 Squats

Time = 12:31

As always, the push-ups destroyed me. I’ve got to start working in some push-up supplementation exercises. Soon!

Ouch

TitanFit WO

3 Rounds of:

25 Push Press (75lbs.)
20 KB Swings (53lbs.)
15 Wall Ball (20lbs.)
10 Knees to Elbows

I could hardly hold the wall ball with my own free will.

Time = 11:33

MetCon

TitanFit WO

21,18,15,12,9,6 of:

35lbs. KB Swings
Wall Ball 20lbs.
KTE

Time = 18:12

1 Mile Run afterward – 7:42