Most Recent Benchmark was Overhead Squat 1RM on Nov 28,2018 (18 days ago)

Wednesday Dec 5,2018

Mason
12RFT: KBS, Sit-upsWarm-up: ROMWOD Run/Mailbox

12RFT: KBS, Sit-ups


Time-Rx3+
Warm-up
A. 2:00 Split Stretch
B. 2 Rounds
    500 m Row
    25 ft inchworms (slow tempo)

Kettlebell Core Strength
    3 Rounds
    6 KB Windmills
https://www.youtube.com/watch?v=ITSmgn_BQgY
    12 Turkish Get-ups  
    12 Heavy Russian KB Swings

WOD
For Time
12 Rounds
12 Kettle Bell Swings 53/35
    Rx2: 35/26
    Rx3: 26/18
    Rx(+) 70/44
12 Abmat Sit-ups

0% 0%
1st17:32 +Kari D Wed,Dec 5,2018
2nd13:53 Lourdes Wed,Dec 5,2018
3rd18:26 Sallie Wed,Dec 5,2018
1st17:41 +Jeff R Wed,Dec 5,2018
2nd13:13 Scott L Wed,Dec 5,2018
3rd13:22 Gabriel Wed,Dec 5,2018

Karean14:20 Rx3
Chris K14:29 Rx2
Lourdes13:53 Rx Rx+
Scott L13:13 Rx RX + 70# KB
Kelly S10:49 Rx2
James S13:13 Rx2
Jeff W11:17 Rx2
Ellen11:17 Rx2
Jim E11:42 Rx3 12 rnds.
Jeff R17:41 Rx+
Kari D17:32 Rx+
Sallie18:26 Rx 40#kb-at perim
John New12:31  95# bench instead of KB
Kristen p14:22 Rx3
Mason15:53 Rx
Amanda L18:35 Rx2
Brittany Sm13:15 Rx2
Gabriel13:22 Rx
Buster14:12 Rx
Results Posted: 19
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