Can you name everyone in this picture?
Iron Fist
AMRAP 4
400m Run
100 Double Unders
Max Kettlebell Swings @ 70/53
Rest 4
AMRAP 4
400m Run
50 Double Unders
Max Kettlebell Swings @ 70/53
Rest 4
AMRAP 4
400m Run
25 Double Unders
Max Kettlebell Swings @ 70/53
Post Scores to Comments.
Box Brief
Nutrition Challenge signups are LIVE!
I can
Who is behind Matt Scimone?
Sonny? It’s blurry.
Or Mike.
Iron Fist
23, 32, 38 @53#/ DUA
26*, 32, 38 @53#
1:00/:30/:15 DUA
Iron Fist
Run Rx/35# KB
17/31/29
1:00/:30/:15 DUA
22/30/36
50/25/25 DUs (had one of those days where it felt like my brain suddenly forgot how to do DUs)
45# kb
Squat Snatchs 7×3
55/55/65/65/75/75/75
Overhead Squats 4×3
75/85/95/100
40/35/33 RX weight
60 sec DU
30 sec DU
15 Sec DU
Iron Fist: 42/30/34 RX
PSA: Dont sprint your first 400m run!
Iron Fist: 33/35/41 @ 53#
Timed DUA: 60/30/15
Iron fist 20-30-32 70lb, 55/50/25 du. Running felt good.
You were MOVING on those runs today!
Iron Fist: 30/35/40 55#/35 cal bike/air squats
2 min 15 sec / 15 sec off hollow holds, then 2 min 10 sec on / 20 sec
ROMWOD
Iron Fist: 26/23/27 Ski 15/10/5 for dubs, rest Rx
Iron Fist – 400m row for run; Airbike 60/30/15 sec for dunders; 20#kb (18, 25, 33)
43/48/54 53#
88/100; 50; 25 on doubles (got time capped first round with a set of 45 and then small sets until 88, but did 45-5 for 50 and unbroken on 25); 70# swings 16-18-21 (last round had final 5 swings to eye level… rest overhead).
Iron Fist:
24/40/
#35/DUA
iron fist: 23/39/45@35#&DUA
thanks for the awesome coaching Max- you really helped us all unlock those engine.
Iron fist
300m run
1/30/15 DUA
27/34/40 KB 30#
IRON👊!
Run: 400m
DU: 31 (:60), 19 (:30), 10 (:15)
KBS: 18, 25, 26 @ 70#
Iron fist
1/2 DU, 45#, 400m
26/31/27
21 – 31 – 34 rx
Morning: Easy 4 miles (at 8:27 pace)
Afternoon: Iron Fist
DUA 1 min, 30 sec, 15 sec and KB @ 35# 25/30/32
Iron Buns aka Iron Fist
Row/ DUAs / DeadLifts
30 @ 85#
21 @ 105#
24 @ 115#
Accidentally did a full min of DUAs in both the first and the second round instead of 30 sec for 2nd.
37/33/33
300m, 45 KB, 50-25-15 DU
22/25/30 Rx
KB felt heaaaVY 2day
30/37/41 Rx
Iron Fist
23/31/36
45# KB
1:00/0:30/0:15 SUs
400 m Run
Moving on the run!
Iron Fist
16/31/29 @ 53
11/16/18 cals on the devils bicycle… er, bike ERG. I was seeing stars for about 20 mins after class today.
ha! your dismount from the bike was more like a melting off of it, spilling yourself onto the floor. Way to push it!
Hahaha, thanks for the push at the end, Tim! 🙂
Iron fist: 21/25/125 70# kb and 50/25/15 rep scheme on du’s. forearms still aren’t right
Awesome last set of KBS Tim!
125 — we are calling Guinness
Iron Fist
18/23/23 rx
Jk! Not rx actually! Did 60″/30″/15″ DUAs
Iron Fist
400m run
1:00, :30, :15 DUA’s
18, 25, 35 kettle bell swings @35#
26 / 43 / 46
400 m run, 1:00, :30, :15 DUA’s, 35# KBs