SWOD:
Shoulder Press 3x5
Metcon:
AMRAP in 12:00 of:
- 3 Snatch Grip Deadlifts 135/95
- 3 Hang Power Snatches
- 3 Snatch Push Presses
- 3 Overhead Box Step Ups each leg (6 total)
WOD Tips:
For the SWOD, add at least 5 lbs from last week. When doing 3x5 at a given weight, make sure you take your rest periods between sets. This is strength work, and you need to recover to push maximal loads. Save the metcon for the metcon!
For the metcon, you will stay at the same weight for all the movements. Do not set the bar down during the rounds. If you need to rest, wait until the round has been completed. Remember, it's only 12:00 so breathe later! Get the work done! There is a one burpee penalty for every time you drop the bar during a round.
Post weights and times and number of burpee penalties to the comments section. bc
Metcon only today: 6 rounds plus 1 power snatch. Only did to 18 " box and only 3 step ups, did not see it was for each leg. Only on 4 hours of sleep so didnt follow directions.
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ReplyDeleteSWOD: weak today, only worked up to 125 lbs
ReplyDeleteMetcon: 8 rounds with 95 lbs
SWOD:
ReplyDelete175 x 3 sets x 5 reps
Metcon:
7 rounds as rx'd. Shoulders are smoked!
SWOD 3x95
ReplyDeleteMetcon 3.5 @ 75LBS. (small box, not great form, not feelin it today)
SWOD: shoulder press 55x5
ReplyDeleteMetcon: 55lbs 4 rounds. Two penalties today, somehow that equaled 20 burpees. Tried to do one fell on my face because left shoulder gave out. Too tired. (60 situps instead)
* I will do a burpee any day if I don't have to do a push press from my back!!!!!
SWOD: shoulder press 50 - 2x5, 55 - 1x5
ReplyDeleteMetcon 45lbs 2x, 35lbs 5x
I must say I was a complete disaster during this metcon. I found it extremely difficult and my arms were burning. Of course this is with 35 lbs which is a bit embarrassing!
SWOD: 55x5, 60x2x5
ReplyDeleteMetcon: 6 rounds, 55 lbs
no penalties, but my hang power snatches were weird because I kept landing in a split