20090131

Sunday the 1st of February, 2009



"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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4 comments:

PANOS said...

27:48 Rx

aimed to break 30.
METCON BOMB

Doormouse said...

Sprint triathlon.
61 degree water.
freezing on the bike.
could not feel feet until half way through the 5k run.
3rd in age group, 10th overall.
1 hour ten minutes.

botattack said...

idols doens't have a med ball or a box.

so i did.
400 meters on treadmill - 1% incline
30 - 45lb thrusters
15 burpees

34:30

good one!

botattack said...

i also ended with L sit practice. 5 rounds of 10 second holds.

I modified Kelly for some friends.

if you cant run 75 jump rope turns. if you don't have rope, 75 jumping jacks.

10 lb thrusters x 21
sit ups - full extension - 21
5 rounds for time.