"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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or
Hang power clean 3-2-2-2-1-1-1-1-1
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9 comments:
Fran.... I did the 1st set of 21 and looked at my watch, i did't hit start, so i re-cocked and started from the top (after a few min rest), and finished in 4:58. Thats a couple seconds from my PR, and the thursters are feeling better. The looks from the hotel gym go-er's made the suck worth it.
Made up the Cheif too,later on, that was a suck fest as well, i got 4 rds in each 3 min set. good times. still banging out the burpees...
I completed Michael in 27:49. Joe - you're an animal. Safe travels... Three days left and a wake up.
Joe, 4:58 even after the first set?
Sheesh...
Well, we don't have anything to use for back extensions, and I didn't feel like hpc's, so I made up my own workout
21-15-9
95lb c&j
push ups
4-ct flutter kicks
10:19
16 burpees
5 x 95lb squat cleans
10 walking lunge
20 walking lunge w/2 x 20lb db's
Michael: 21:18(pr) I really gave it my all & it felt great!
Oh...and I'm so proud of Junell & Caitlin (don't know how she spells it)for rocking at Helen...way to go!
deadlift 5x3
335,335,335,335,355
bench 3x3
270,270,270
incline 3x5
185,185,185
Michael: 24:30 (subbed rower)
burpees x 47
Dragging something fierce! Some stellar times and big weights today.
Michael 31:23
HPC: 45,50,55,60,65,70,80,90,95(f),95(pr) :)
*I think this is the first time I have actually done michael as RX'D usually I row and use to do good mornings instead of GHD. The BE eat up most of my time I just feel so sick.
* I was laying on the floor after and dying and I said to rick did i beat Jen?
D, you beat me by a landslide! haha! Don't think it was hard to do either...I know what you mean about BE making you want to die! :)
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