The bottom position of the clean. Notice her high elbows, upright posture, and deep squat position.
SWOD:
Clean 1rm, the 5x1 at 85% of your max for the day.
Metcon:
Tabata Mash Up:
- Burpees
- KB Swings (53/35)
WOD Tips:
For the SWOD, work up to your max clean for the day. Then, take 85% of that number and do 5 singles with it. Take what rest you need while working up to your max, but try and keep the rest periods to 60-90 seconds for the 5 singles at 85%.
For the metcon, do 8 rounds of :20 of max rep burpees, :10 rest, :20 of max rep KB swings, :10 rest for 8 total rounds. The burpees should be full 6-count burpees with a max effort jump. The swings should be full American swings (KB overhead) unless you are limited by shoulder issues. In that case do Russian swings.
Post weights and Tabata scores to the comments section. bc
Clean 1rm, the 5x1 at 85% of your max for the day.
Metcon:
Tabata Mash Up:
- Burpees
- KB Swings (53/35)
WOD Tips:
For the SWOD, work up to your max clean for the day. Then, take 85% of that number and do 5 singles with it. Take what rest you need while working up to your max, but try and keep the rest periods to 60-90 seconds for the 5 singles at 85%.
For the metcon, do 8 rounds of :20 of max rep burpees, :10 rest, :20 of max rep KB swings, :10 rest for 8 total rounds. The burpees should be full 6-count burpees with a max effort jump. The swings should be full American swings (KB overhead) unless you are limited by shoulder issues. In that case do Russian swings.
Post weights and Tabata scores to the comments section. bc
Craig, is this "squat girl?" Just wondering, cuz she keeps showing up on the blog :)
ReplyDelete85 1-RM clean
ReplyDelete75x5 times clean
Tabata mash up
burpees-4
kettle ball (35)- 7
SWOD: 85 x 1 Clean
ReplyDelete(Shout out to Craig for always giving me the push I need to do better)
Metcon:
Burpees: 3
KB Swings: 6
35 lb KB
Dave from the afternoon shift was there, he is recovering from his surgery,we were put on the rowing machines, needed to row 2500 meters in ten cycles, I made it to 2632 Meters.
ReplyDeleteGood to have Danyel back, still miss Anthony, hope he is back for the "Monday Challenge". Haven't seen Fathia in so long, hope she is doing better.
No Bill this morning??? Foggy in Napa???
95lb1 80x5x1 (3bur 9kb)
ReplyDeleteSWOD 115 max 5x 90
ReplyDeleteMetcon 7 kb 5 Burpees
swod practice with bar
ReplyDeletewod burpies 3, kb 5 26/18
SWOD:Power Clean 85 1 RM, 75 x 5
ReplyDeleteWOD: Burpee 4, KB 9
SWOD: Clean 115 1 RM, 85X5
ReplyDeleteWOD: Burpee 5, KB 9
Nice workout everybody, Sitting here in the lovely El Paso, Tx. area I decided to give me a day off. I'm feelin the past week too. My back, calves, arms, hell my body is sore... Nicole, you got give squat girl points for those abs....
ReplyDeleteNot sure what I'm going to do for Thursday but forsure its body weight.
Swod: 85
ReplyDeleteWod: 3x5
Swod: 85 x1, 70x5
ReplyDeleteMetcon: 4 burpees, KB 10 (35 lbs)
FirePower WOD: 10,9,8-> 1 reps:75 lbs. 14:08 min
ReplyDeleteOverhead squat.
Sumo DL HP.
Push Press.
Used lite weight because my Overhead squat needed help. I worked on it the last couple of weeks and noticed a huge improvement. I will use more weight next time.
Swod: 165x1, 135x5
ReplyDeleteMetcon: 4 burpees,6 kb swings@53lbs=10
SWOD: 85x1...I couldn't get under 95
ReplyDeleteMetcon: 4 burps, 9 kb's (35 lbs)
Done a few days later after hitting a 1RM snatch PR of 205!
ReplyDeleteTabata Burpees: 5
Tabata 53 lbs KB Swings: 10
Score: 15