As many rounds in 4 minutes of:
- Barbell Flat Bench, 5 Reps
- Kettlebell Swings w/ 1.5 pood (53 lbs.), 7 Reps
- Air Squats, 9 Reps
Rest 2 minutes then repeat for a total 4 sets.
Post the weight used for flat bench and the total number of rounds completed in each set.
Have a good'un.
The results for the men present:
ReplyDelete- Maj Flurry: 5 (135), 5 (135), 4 1/3 (135), 4 1/3 (135)
- GySgt Headrick: 5 (135), 4 2/3 (135), 4 (115), 4 (115)
- SSgt North: 6 (185), 5 1/3 (185), 5 (185), 5 (185)
- SSgt Haynes: 5 1/3 (185), 5 (185), 5 1/3 (155), 6 (135)
- SSgt Tipton: 5 1/3 (135), 4 1/3 (115), 4 (95), 4 (95)
- MIDN Forsberg: 4, 4 2/3, 4 1/3, 4 (unknown weight)
6 (155), 5 2/3 (155), 5 (155), 5 (135)
ReplyDeleteJON only has a 30lb kettlebell so I compromised with a run from my house to JON (approx. 1200m). Also of note: beef stroganof and Jack3d was involuntarily sacrificed to the crossfit gods shortly after.
When does the group workout on Tuesdays and Thursdays? I would love to add the WOD to my workout regiment on those days.
Semper Fi
Nice MIDN Grossi!
ReplyDeleteWe typically meet at converse around 12:45, monday thru thursday (1200-1230 on Friday). You know our motto, the more, the merrier.
Hope to see you there.
6(115), 6(105), 5 2/3(105), 5 2/3 (105)
ReplyDeleteMIDN Blair-
ReplyDeleteI used a 55 lb dumbbell for the kettle bell.
5(155),5 1/3(135),5(135),5 1/3(115)
I used only a 30# kettlebell for the WOD
ReplyDeleteAlso used only a 30# kettlebell because of JON.
ReplyDelete6(155), 6(155), 5(155), 5 1/3(135)
30# kettlebell as well.
ReplyDelete6(135), 5 2/3(135), 5(135), 6(115)
4+ 5,7(115); 5(115); 5 (115); 5(115)
ReplyDelete