B-Squad: Front Squats, Hang Cleans and Metcon

A. Front Squats 3-3-AMRAP.

I used 205.  On the AMRAP, I got up to 7.



B. Hang Squat Clean - work up to a tough double

I got up to 185.

Christian gave me some solid advice here to help me keep my form in check.   I've only worked out at B-Squad twice, but there seems to be a real focus on watching athletes closely and correcting their form on the lifts. That is a good thing.  



C. Metcon

Four rounds of the following:

• 250m row
• 3 burpees
• 6 push-ups
• 12 mountain climbers (L+R=1) 
• Rest two minutes

My times were:
1:22
1:21
1:21
1:25

Even a small amount of mountain climbers can get old quick.  This was a cleverly designed metcon in that it was short enough (and incorporated enough rest) to hit hard and not stop during the working portion, but it was still challenging.



Overheard at the Gym

"Why is my dad the only one signed up to work out?  Is it because nobody else likes this gym?"
-My son (age 7)

Christian laughed hard at that one, but I still made the kid do 10 burpees and gave him a gentle talking-to at home.  

Bench Press and AMRAP

A. Bench Press 5-5-5

135-145-150.

My previous best on bench was 155, but that was a while ago and I haven't done it since. Hell, even getting 145 up was iffy.

B. 15min AMRAP:
8 Mountain Climbers (each leg is 1 rep)
8 Burpees (speed, not strict)
8 Box Jumps – 24/20″

10 rounds, plus 19 (8 climbers, 8 burpees and 3 box jumps)

By the second round, my legs were really feeling yesterday's squats.

"If Tomorrow Never Comes"

I'm not sure what that WOD name is supposed to mean.

This is a two-part workout.

Part one, at the top of the hour, is two rounds of:
250 single skips
10 x (1 push-up and 4 mountain climbers)

My time was 9:56. I was actually a little faster on the second round than the first. It's probably because I had figured out the skipping a bit better.


Part two, at half past, is two rounds of:
30 wall ball
30 75lb squat snatches

My time was 14:56. I wanted to get sub-15 on this, but with less than 90 seconds to go, I still had to do 8 snatches, which seemed like a ton. I managed to get the last one in just under the wire, though.