Friday 120810

Ricky Frausto Filed Under:

For time:
35 Double Unders
35 Dumbbell Swings, 40#/30#
35 Toes 2 Bar
Run 400 meters
35 Dumbbell Hang Squat Cleans, 40#/30#
Walking Lunges, 35 steps
Run 400 meters
35 Dumbbell Single Arm Snatches, 40#/30#
35 Burpees
Run 400 meters
35 Dumbbell Push Press, 40#/30#
35 Pull ups

For the db squat cleans, the dumbbells must pass below the knees prior to every rep. For the single arm snatches, the dumbbell must touch the ground prior to every rep. There is a 27 minute time cap on this workout.

Post time to comments/Logwod.

Bob shows us how it's done!

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5 Responses to "Friday 120810"

  1. bluejayRN Says:
  2. Bob is a beast!

    Finished 30 push press when time was called with 25# DB.
  3. paul Says:
  4. 25:42 rx'ed. Had been thinking about going up to 50#s. Glad I didn't.

    Thought hang squat cleans would be the worst, but they weren't that bad. I didn't really feel too burned out until the burpees. Pullups were by far the worst.
  5. Steve Says:
  6. Rx'd and DNF. Got six push presses, burpees slowed me down.
  7. Stacie Says:
  8. 22:03 rxd
  9. Jess @ Blonde Ponytail Says:
  10. So, my first taste of met-con via CFO = DNF.

    Tried to make up ground on the running (b/c I 'think' I know how to do that versus feeling like a noob on everything else!). Cut t2b at 25...made it to 6 PU's at the cut-off with modified 20# DB's.

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