NEWS
TOMORROW: At 7:30a and 9:30a, Mel will teach you how to calculate your Macros. Macronutrient counting is a precise way to take your nutrition, and therefore your fitness, to new levels. Looking to lean out or improve your overall performance? Then make time to come this Friday. Bring your phone and download the app MyFitnessPal.
WOD
Front Rack Lunges
5×3, across
“No Excuses”
5 Rounds
15 Russian Kettlebell Swings (70/53)
10 Kettlebell Lunges (70/53)
WOD Guidance & Goal: Go HEAVY on the front rack lunges. For the kettlebell swings and lunges, choose a weight you can go unbroken for at least the first two rounds. This is a short workout, aim to finish around 5 minutes.
Post Weight and Time to Comments.
105#\ 6:48 44#
165# / 5:13 Rx
85# FS, 7:25, 35#, ASs with KB for lunges
105# (10 lbs lighter than March but form better on left leg); 7:53 RX
125# (my math brain was totally not working today and I wrote the wrong weight on the board?)
5:52 RX
165#/5:01 @53#KB
Barbell
4×2 snatch -115#
4×2 clean & jerk – 165#
135#/5:38 @53#
BBC
Snatch 4×2 75-80% 85#
C&J 4×2 75-80% 120#
135
5:26 w/ 53lb kb
El Guapo
185# / 4:17 Rx
85# FR BB lunges
6:11 with 44# KB
105# x2 then stopped because of an unsettling sharp twinge in my knee.
5:15 (I think) — played it safe with 35# kb front squats
#115 (#5 heavier)
Wod: #53, 7:17
KBS and lunges both felt good – the struggle for me was the transition from swing to front rack!! Ended up putting it down between movements which ate up time.
75# need to work on the left leg.
Wod : 5:06 35#
185# felt good. give 195# a shot next time.
4:47Rx on the wod. all unbroken.
never putting it down is slower i think… I was in quicksand in rnds 4-5…. but it was fun
125 / 5:19
5:50 Rx , knee a little tweaky on the fs lunges so didn’t do many
105# / 4:43 Rx
85# and dropped to 75# for last set
5:40 44# goblet squats
125#
6:15 Rx rested too much in transition but went unbroken
115#
4:55- 35#
Barbell- 4×2 snatches @ 70#, c&j @ 90#
105#
7:30 44#