AMRAP Triplet

21 Sep 13 (Sat)

     Warmup

     500m Row

     AMRAP in 20min

     200m Row

     3        Muscle Clean  (125lb)

     10      Situps

     ***  8 total rounds     (1600m Row, 24 Cleans, 80 Situps)

  Good to do a longer AMRAP; been too many WODs of around the same length. Need to mix it up more.

  Don't have my scale anymore; gonna have to remember to weigh at the gym for a baseline.

  Oh, also Seattle football is undefeated thus far (Huskies & Seahawks).  :P

Squat, Clean, & Press

20 Sep 13 (Fri)

      Warmup

      500m Row

      5 Rounds

     10 Box Squat  (65lb)

     10 Hang Muscle Clean  (65lb)

     10 DB Shoulder Press   (2x15lb)

  Light but well-rounded WOD. Good workout, if on the easy-ish side.

Baby Barbara

17 Sep 13 (Tue)

     Warmup

     500m Row

     5 Rounds (Baby Barbara)

     10     Pullups  (assisted -130lb, 130, 130, 140, 140)

     10     Situps

     10     Air Box Squats

     100m Row Sprint

  Good, clean, light workout. Decent sweat, not breathing hard.

Muscle Snatch Max

16 Sep 13 (Mon)

     Warmup

     500m Row

     1 Rep Max

     1 Muscle Snatch  (to 115lb)      *** Did 2 singles at 115, both pressed out

     Cooldown

     500m Row

  CF main site is working through some low-rep high-weight recently. Scattered with some high-volume Hero-WODs.

  I don't think the gym has any kettlebells. Probably have to use DBs for KB-swings and the like. Still fine for $20 a month.  :/