Wednesday 5.12.10

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

21 comments:

  1. CLEAN AND JERK- 1 RM =95

    METCON-
    10 ROUNDS FOR TIME
    5 2-COUNT MNT CLIMBERS
    50 YRD SPRINT
    10 PUSH UPS
    WALK BACK
    =12:24

    ReplyDelete
  2. Clean & Jerk 1 RM 140lbs

    METCON-
    10 Rounds for Time
    5- 2 count mountain climbers
    50 yard sprint
    10 push ups
    walk back
    12:22

    ReplyDelete
  3. Clean and Jerk: 140
    METCON: 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.

    ReplyDelete
  4. SWOD: 185..(just missed 190)

    Metcon: 9:13

    ReplyDelete
  5. Made it to a morning class!! Nice to meet you Dave. Now I have a face to go with the name! :)
    Swod: 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.

    ReplyDelete
  6. SWOD 95#
    WOD 10:36 reg/knee push ups

    ReplyDelete
  7. Swod: Clean and Jerk 155lb
    metcon: 9:36

    ReplyDelete
  8. Swod: Cean and Jerk 95lb
    Metcon: 11:10

    ReplyDelete
  9. swod: clean and Jerks 95lb

    Metcon: 11:10

    ReplyDelete
  10. SWOD (including warm up):
    -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

    ReplyDelete
  11. SWOD 125lbs 1RM

    Metcon 8:36

    ReplyDelete
  12. SWOD 165 1RM
    METCON: 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!

    ReplyDelete
  13. SWOD:Clean & Jerk w/u pvc technique,45,75,95,135,140x1(150 pr on clean only)
    Metcon: 8:39 "Geezers" runnin' a close one!

    ReplyDelete
  14. Swod: Clean & Jerk- 80 lbs Yeahoo! PR

    Wod: 5 2-count mountain climbers;50 yd sprint;10 push ups x 10 rounds for time!
    13:17

    ReplyDelete
  15. Clean and Jerk was tough today; still working with a wounded wing! I hit 225 for my 1 rep max.

    Metcon was fun 5 2-count mountain climbers, 50yrd sprint and 10 push-ups for 10 rounds in 7:21.

    Everyone did a great job!

    ReplyDelete
  16. SWOD: Clean and Jerk 85 1 rep max
    Metcon: 10:25

    Dropped to my knees on some of those push ups..

    ReplyDelete
  17. Hey Bill, I think Doug has our number.

    ReplyDelete
  18. SWOD: 85x1...still can't clean 95 lbs
    Metcon: 10:20

    I love the sprinting stuff on Wednesdays :)

    ReplyDelete