Back Squat 3-3-3/METCON

Back Squat 3-3-3
100kg/120kg/130kg

10 Rounds for time

• 15 deadlifts @ 60kg
• 15 GHDs

10:53

HERO WOD MANION

7 Rounds for time:

• Run 400m
• 29 Back Squats using safety squat bar @ 60kg

27:45, dont do this ever again!!!

Back Squat n GHD METCON

21-15-9 reps for time of:

• Back Squat @ 100kg
• GHD Sit Ups

06:20

10 x 400m runs

10 x 400m sprints with 90 sec rest in between

• 1:08
• 1:12
• 1:15
• 1:14
• 1:12
• 1:16
• 1:16
• 1:15
• 1:15
• 1:12

Couldnt really go for it, because of my arm. Happy to keep it consistent

100 Back Squats @ Bodyweight for time

100 Safety Bar Back Squats @ Bodyweight for time:

09:30

Claudia with one arm

5 Rounds For time:

• Run 400m
• 20 KB Snatches @ 16kg

10:28

First WOD since surgery

For time:

• Run 800m
• 100 Air Squats
• 50 GHDs
• Run 600m
• 75 Air Squats
• 40 GHDs
• Run 400m
• 50 Air Squats
• 30 GHDs

I did this with my left arm in the sling position. 18:50