The Overhead SquatSWOD:
Overhead Squat 5rm. Compare to 2.11.10.
Metcon:
10-9-8-7-6-5-4-3-2-1 reps of:
-Power Cleans
-Thrusters
The weight on the bar should be 1/2 of your max power clean, or 95 (men)/65 (women), whichever is MORE!
WOD Tips:
For the SWOD, check your 5rm weight from last time and beat it by at least 5 lbs. Keep those traps engaged! Active Shoulders!
For the metcon, check your best 1rm for the clean or power clean, cut that in half, and use that weight for this circuit. If 95/65 is more than that weight, use 95/65 for the circuit. Do 10 reps of power cleans, then 10 reps of thrusters. Then 9 of each, then 8 of each, etc.
Post weights and times tot he comments section! bc
Overhead Squat 5rm. Compare to 2.11.10.
Metcon:
10-9-8-7-6-5-4-3-2-1 reps of:
-Power Cleans
-Thrusters
The weight on the bar should be 1/2 of your max power clean, or 95 (men)/65 (women), whichever is MORE!
WOD Tips:
For the SWOD, check your 5rm weight from last time and beat it by at least 5 lbs. Keep those traps engaged! Active Shoulders!
For the metcon, check your best 1rm for the clean or power clean, cut that in half, and use that weight for this circuit. If 95/65 is more than that weight, use 95/65 for the circuit. Do 10 reps of power cleans, then 10 reps of thrusters. Then 9 of each, then 8 of each, etc.
Post weights and times tot he comments section! bc
Ummm.....That would put me at 150 lbs....crap
ReplyDeleteSWOD: Up to 225 x 5 (15 lbs PR!)
ReplyDeleteMetcon: 15:48 as rx'd with 145 lbs.
3:45am is just a stupid time time begin a WOD. Strength was good, but my wind sucked! I took way too many breaks!
SWOD 65 75 75 75
ReplyDeleteMETCON 17:00min @75lbs
Jenn said "Now i can't walk"
ReplyDeleteMetcon: 22 as rx'd with 55
SWOD: 75 x 5
SWOD 75 X 5, 85 X3
ReplyDeleteMetcon: 16:18 as rx'd
overhead squat:75
ReplyDeleteMetcon: 14:20 65lb
SWOD 85x5
ReplyDeleteMetcon: 18:55 at rx'd
May have done many more reps cuz i can't count!
SWOD: 225 x4 after failing a couple times to get multiple reps.
ReplyDeleteMetcon: 12:08 at 150#
AM classes totally kicked butt this am, a lot of "What, I cant do that?" "That's too much!" But then after the stop watch started, no more questioning it and everyone destroyed the workout.
SWOD: 125x5 (My kryptonite!)
ReplyDeleteMetcon: 9:08 @ 100#
0930 class worked real hard today through a beast of a workout!...good job guys!
overhead squat = 95 x 5
ReplyDeleteMetCon = 18:36
worked on tech on all three moves using a broom stick and a empty 45 lb. bar until failure.
ReplyDeleteOverhead squat = 95 x 5
ReplyDeleteMetCon = 13:35 @ 65lbs
SWOD: pvc, 45,65, 75,85x5
ReplyDeleteMetCon: 21:06 as rx'd. 95 lbs.
ya' know with all due respect..that was a beast!
On Ramp
ReplyDeleteSWOD: Press: 55 x 3
MetCon:
10! Hang Clean/wall ball
11:31
Over head squat: 55 x5 65x4
ReplyDeleteMetcon: 36+ min. as rx'd 65