SWOD:
Clean and Jerk 1rm
Metcon:
10 Rounds for time of:
- 5 2-count mountain climbers
- 50 yard sprint
- 10 push ups
- walk back to the starting line
WOD Tips:
For the SWOD, the last two weeks we worked the clean and the jerk separately. Today we will combine them for the complete lift. Work to a new 1rm!
For the metcon, there is no scheduled rest periods, except to walk back to the starting line. Work through all 10 rounds as fast as possible.
Post weights and times tot he comments section. bc
CLEAN AND JERK- 1 RM =95
ReplyDeleteMETCON-
10 ROUNDS FOR TIME
5 2-COUNT MNT CLIMBERS
50 YRD SPRINT
10 PUSH UPS
WALK BACK
=12:24
Clean & Jerk 1 RM 140lbs
ReplyDeleteMETCON-
10 Rounds for Time
5- 2 count mountain climbers
50 yard sprint
10 push ups
walk back
12:22
Clean and Jerk: 140
ReplyDeleteMETCON: 9:05
Nice day got to meet Dani and workout with my buddy John. Great workout. Poor Anthony M (young Anthony) had to do 60 burpee's for allowing me to beat him by seferal rounds.
SWOD: 185..(just missed 190)
ReplyDeleteMetcon: 9:13
Made it to a morning class!! Nice to meet you Dave. Now I have a face to go with the name! :)
ReplyDeleteSwod: PRACTICED clean/jerk. 1 rep max 55lbs. SUCKS but my form is improving slightly. Maybe I'm tired from 75 snatches 10hrs ago.... Or I just suck.
Metcon: 13:17.
Nice workout. Good way to start the day.
SWOD 95#
ReplyDeleteWOD 10:36 reg/knee push ups
Swod: Clean and Jerk 155lb
ReplyDeletemetcon: 9:36
1rm 80lbs
ReplyDelete10:13
swod 35/wod 11.20
ReplyDeleteSwod: Cean and Jerk 95lb
ReplyDeleteMetcon: 11:10
swod: clean and Jerks 95lb
ReplyDeleteMetcon: 11:10
SWOD (including warm up):
ReplyDelete-clean and jerk 45 x 3
-1 muscle up
-8 GHD sit ups
-C&J 95 x 3
-1 MU
-8 GHD SU's
-C&J 135 x 2
-1 MU
-8 GHD SU's
-C&J 185 x 2
-1 MU
-8 GHD SU's
-C&J 225 x 1
-3 consecutive MU's (PR and goal achieved!)
-8 GHD SU's
Warm Up Complete, then:
C&J:
245 x 1
265 x 1
275 x 1
285 x 1- PR!
Metcon:
10 50-yard sprints with :30 rest between sprints
SWOD 125lbs 1RM
ReplyDeleteMetcon 8:36
SWOD 165 1RM
ReplyDeleteMETCON: 10:57, pathetic I know, taking a week off to go to disneyland and be lazy has taken it's toll. Back at it again tomorrow!
SWOD:Clean & Jerk w/u pvc technique,45,75,95,135,140x1(150 pr on clean only)
ReplyDeleteMetcon: 8:39 "Geezers" runnin' a close one!
Swod: Clean & Jerk- 80 lbs Yeahoo! PR
ReplyDeleteWod: 5 2-count mountain climbers;50 yd sprint;10 push ups x 10 rounds for time!
13:17
Clean and Jerk was tough today; still working with a wounded wing! I hit 225 for my 1 rep max.
ReplyDeleteMetcon was fun 5 2-count mountain climbers, 50yrd sprint and 10 push-ups for 10 rounds in 7:21.
Everyone did a great job!
SWOD: Clean and Jerk 85 1 rep max
ReplyDeleteMetcon: 10:25
Dropped to my knees on some of those push ups..
Hey Bill, I think Doug has our number.
ReplyDeleteKeep Comin' back..:)
ReplyDeleteSWOD: 85x1...still can't clean 95 lbs
ReplyDeleteMetcon: 10:20
I love the sprinting stuff on Wednesdays :)