Tuesday, September 2, 2014

13.3

     Tell all your friends to follow the AOK3 Instagram page (@theaok3) and we will tell you all about Event 1...yes...there is more. Tease....tease....tease....
SQUAT
     20 Min to find 10RM Back Squat
          then...
     3 x 10 @ 70% 10RM

CLASS WOD
     "Nate"
          20 Min AMRAP
               2 Muscle Ups
               4 HSPU
               8 KB Swings (70/55)

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3 comments:

  1. Joey MarkingSeptember 3, 2014 at 2:25 PM

    SQUAT
    So I was warming up and my squat felt GREAT, so I went ahead and struck while the iron was hot for a 1RM. Got 340#, which was a 10# PR.

    CLASS WOD
    "Nate"
    20 Min AMRAP:
    2 Muscle Ups
    4 HSPU
    8 KB Swings (70#)
    --15 rds + 1 KB Swing...Ooof.

    ReplyDelete
  2. UnknownSeptember 3, 2014 at 9:09 PM

    SQUAT
    Class Strength: Front Squat 4 x 3 (155#, 175#, 185#, 205#)

    CLASS WOD
    "Nate"
    20 Min AMRAP
    2 Muscle Ups
    4 HSPU
    8 KB Swings (70# KB)

    14 rounds + 1 HSPU (didn't destroy my back on the KB, so it's a win)

    ReplyDelete
  3. UnknownSeptember 4, 2014 at 8:13 PM

    10 rm back squat: 165x10, 175x10, 185x10

    3x10 at 70%: 135#

    Class Wod: did my own version of Nate because of elbow

    ReplyDelete

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