AM crew looking exhausted in the middle of "Kelly" workout.SWOD: Power Clean 3-3-3-3-3
Metcon:
-9 Thrusters (135/ 95#)
-1 80 yard shuttle sprints (Up and back 20 yards twice)
-9 Pull ups
-6 Thrusters (135/ 95 #)
-2- 80 yard shuttle sprints (Up and back 20 yards twice)
-6 Pull ups
-3 Thrusters (135/ 95 #)
-3- 80 yard shuttle sprints (Up and back 20 yards twice)
-3 Pull ups
For the SWOD, try to work up to a 3 rep max today, preferrably something higher than the metcon weight. If you can't get up that high, don't worry, we can scale the workout as always.
For the metcon, these are low reps so the weights will be higher. If you are able to get a couple reps at the prescribed weight, stay at that weight get them one at a time, then go all out on the sprints. Take as much time as you need between sprints, because they should be maximum effort. If you do not have pull ups, then the substitution will be jumping chest to bar pull ups.
Post weights and times to comments.
-1 80 yard shuttle sprints (Up and back 20 yards twice)
-9 Pull ups
-6 Thrusters (135/ 95 #)
-2- 80 yard shuttle sprints (Up and back 20 yards twice)
-6 Pull ups
-3 Thrusters (135/ 95 #)
-3- 80 yard shuttle sprints (Up and back 20 yards twice)
-3 Pull ups
For the SWOD, try to work up to a 3 rep max today, preferrably something higher than the metcon weight. If you can't get up that high, don't worry, we can scale the workout as always.
For the metcon, these are low reps so the weights will be higher. If you are able to get a couple reps at the prescribed weight, stay at that weight get them one at a time, then go all out on the sprints. Take as much time as you need between sprints, because they should be maximum effort. If you do not have pull ups, then the substitution will be jumping chest to bar pull ups.
Post weights and times to comments.
power clean - 185 x 3 205 x 1
ReplyDeletemetcon - 9:08 (135 and shuttles with superband)
SWOD: PC up to 205x3 and 215x1 (PR)
ReplyDeleteMetcon 8:46 with 135 and run with band.
SWOD: Power clean 85x2 (PR)
ReplyDeleteMetcon: 8:40 (65 lbs run with band)
power clean: 90x3,95x2
ReplyDeletemetcon: 15:23 minus 1-2min(started late)
w/55lb thrusters & jumping pull ups
power clean 75x3
ReplyDelete15:31 with 55lbs thrusters and kipping pull-up
SWOD: 195#x3 power cleans
ReplyDeleteMETCON: 7:47 RX @ 135#
SWOD: 105x3, 115x2
ReplyDeleteMetcon: 9:36 with 75lb thrusters
Power clean: 95x3x5
ReplyDeleteMetcon: 9:31 (85# thrusters, jumping pull ups)
Wanted to do 75# thrusters but Nicole made me do 85#...thank you Nicole for pushing me!
SWOD: PC 70# x3; 75# x1
ReplyDeleteMetcon: 6:45 (65#, jumping pull-ups & banded "run"). Should have done a heavier thruster...
SWOD: PC 95# x3;
ReplyDeleteMetcon: 9:17 (65#, jumping pull-ups & banded "run"
enjoyed the "Band" runs, except when Craig helped...
115 3rep max power clean. 10:33 MetCon (only 165 on thrusters-first time doing thrusters)
ReplyDeleteSWOD: 185#x3 power cleans
ReplyDeleteMETCON: 6:48 RX @ 135#
swod:125X3 power clean
ReplyDeletemetcon: 10 :15 or 20 w/115 lb. thrusters and kipping pullups/ banded torture runs;)
POWER CLEAN 205X3RM 225X1RM METCON 135 THRUSTER, JUMPING PULL UP, 6:57
ReplyDeleteSWOD: 175x3
ReplyDeleteMetcon: 9:41 as Rx'd w/ resisted runs.
Pretty sure Kyle could have held me in place with the band if he wanted to.
SWOD- Power clean- 3RM 105lbs
ReplyDeleteMetcon- 75 lb thrusters, band sprints, jumping pull-ups- 7:06