10 RFT of: 10 each- Ball Slam (20/15)/ Burpees/ K.B. Swing (20/12kg)

DeadLift– 5/5/3/3/1/1

27 replies
  1. Cahill
    Cahill says:

    10 RFT of: 10 each- Ball Slam (20/15)/ Burpees/ K.B. Swing (20/12kg)25:31

    DeadLift- 5/5/3/3/1/1
    245/255/275/285/315 failed/ 315 failed/ 305 failed . KB swings ruined my chances plus I think i went too heavy too fast with the 5 reps and 3 reps. did a light 500 M row to warm up. I like the deadlifts and was dissapointed I couldn’t match my 1 rep max PR. next time. Good times

    Reply
  2. Cahill
    Cahill says:

    Iz i checekd the metro dash page for results and your team wasn’t represented. WTF. maybe I am on the wrong page. send me the link or post it to the sight when you can

    Reply
    • Cory OBrien
      Cory OBrien says:

      Cahill – look back a day or so in the blog as I posted the link. Click on the PM Men’s team section and it will show everyone that ran. You can do the same for the women’s group.

      Reply
  3. Tammyli
    Tammyli says:

    What a WOD!! Primetime is going to love this one!!

    Warm Up – Row 500m – 2:15 PR!! (18 Seconds)
    10 RFT of: 10 each- Ball Slam (15)/ Burpees/ K.B. Swing (12kg) RX’ed – 18:48
    DeadLift – 5/5/3/3/1/1
    150/155PR/160/165 Matched my PR/ 170 MPR/ 175 PR!!!!!! MY OH MY 🙂

    What a day for PR’s… Thanks for motivating me Iz Baby..

    Reply
  4. Tammyli
    Tammyli says:

    What a WOD!! Primetime is going to love this one!!

    Warm Up – Row 500m – 2:15 PR!! (18 Seconds)
    10 RFT of: 10 each- Ball Slam (15)/ Burpees/ K.B. Swing (12kg) RX’ed – 18:48
    DeadLift – 5/5/3/3/1/1
    150/155PR/160/165 Matched my PR/ 170 MPR/ 175 PR!!!!!! MY OH MY 🙂

    What a day for PR’s… Thanks for motivating me Iz Baby..

    Reply
  5. Head Coach
    Head Coach says:

    Row 500M= 1:45.3
    10 RFT of: 10 each-KB Swing 20kg/Ball Slam 20lbs/Burpees=14:46
    DeadLift- WU-5@135-WS-5@225/275/3@305/315/325/1@335/355F
    18 Pistols each leg
    HSPU strict practice

    Reply
  6. Kurt
    Kurt says:

    Decided to run a half marathon today in the rain to see if I could do it. I could… 2:07.15. Unfortunately, the distance was only 12.54. I thought I had planned out 13.2, but psyched that I was able to just go out and get some.

    Reply
  7. Kurt
    Kurt says:

    Decided to run a half marathon today in the rain to see if I could do it. I could… 2:07.15. Unfortunately, the distance was only 12.54. I thought I had planned out 13.2, but psyched that I was able to just go out and get some.

    Reply
  8. Cory
    Cory says:

    This one had Prime Time written all over it!!!!

    500m Row

    10 RFT: 10 ea – KBS @ 20kg / Ball Slam @ 20lbs / Burpees=16:08

    Dead Lift – 5 x 135# warm up
    5 x 225 / 5 x 255 / 3 x 285 / 3 x 305 / 1 x 325 / 1 x 345 (PR)

    So glad tomorrow is a rest day!!!

    Reply
  9. Cory
    Cory says:

    This one had Prime Time written all over it!!!!

    500m Row

    10 RFT: 10 ea – KBS @ 20kg / Ball Slam @ 20lbs / Burpees=16:08

    Dead Lift – 5 x 135# warm up
    5 x 225 / 5 x 255 / 3 x 285 / 3 x 305 / 1 x 325 / 1 x 345 (PR)

    So glad tomorrow is a rest day!!!

    Reply
  10. Ryan Brown
    Ryan Brown says:

    500 m row +1:37 🙂

    10 RTF 10 ea. Ball slams/ K.B Swings 24kg!/ Brupees = 17:40

    Deadlift 5/5/3/3/1/1
    225,255,285,285,305f,295f

    Reply
  11. Ryan Brown
    Ryan Brown says:

    500 m row +1:37 🙂

    10 RTF 10 ea. Ball slams/ K.B Swings 24kg!/ Brupees = 17:40

    Deadlift 5/5/3/3/1/1
    225,255,285,285,305f,295f

    Reply
  12. Marina
    Marina says:

    500 m row

    10 RFT – 18:56

    Deadlift 5/5/3/3/1/1
    110/125/135/145/155/165PR finally got out of my 155 max, it’s been too long

    Reply
  13. Marina
    Marina says:

    500 m row

    10 RFT – 18:56

    Deadlift 5/5/3/3/1/1
    110/125/135/145/155/165PR finally got out of my 155 max, it’s been too long

    Reply

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *