Wednesday 6.02.10

SWOD:
Power Clean 1rm

Metcon:
AMRAP of 50m sprints in 15:00

WOD Tips:
We'll give the squatting muscles a break today and do power cleans. A power clean is a clean where you receive the bar in a quarter squat, instead of full squat. Work up to your 1rm.

For the metcon, sprint 50m, walk back to the start, and sprint again. Continue for 15:00. Compare your numbers to 3.17.10.

Post weights and number of sprints to the comments section. bc

11 comments:

  1. SWOD: practice @ 65#

    MetCon: 20 rounds

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  2. SWOD: seem to be stuck at 95lbs for all the cleans
    METCON: 22 rounds, beat my last 50m sprints by TWO! Wooo Hoooo

    ReplyDelete
  3. SWOD:
    Worked the snatch today instead in relentless pursuit of my 225# goal. However, I missed it 5 times today. So close, but it wasn't to be. Next week...

    Metcon:
    I had to do this at work. I wasn't warmed up well for sprints, so I did last weeks 30 lunges and 400m run WOD in 13:31. That was a horrible experience.

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  4. swod: @95 x6 technique
    Metcon: 22 The young guns are tryin' to hurt me..yikes!

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  5. SWOD. 125
    Dashesx24
    (Still feelin the Murph)

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  6. Cleans: 135
    Sprints: 22
    welcome back to working out after a long break, great to see my peeps again

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  7. Great to be back after 2 months away!
    Clean 155
    Sprints 27

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  8. SWOD: Power Clean-75

    Metcon: 21 rounds

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  9. Power clean: 95lbs (PR!) failed twice at 105lbs
    Sprints: 21 i think...

    ReplyDelete
  10. SWOD Power Clean 115#
    50 Yd Sprints 18

    ReplyDelete