If you like strength, you'll like this
SWOD: Deadlift 90%+ x 1, 80%+ x 3 x 3
Metcon: Complete 5 rounds for time:
3 Power Cleans @ 75% of body weight
5 Handstand Push Ups
7 Box Jumps 24"/ 20"
For the SWOD, add a little more weight to the last single you did, remembering that we are Totaling next week so we do not want to completely max out. Then drop it down to a little higher than 80%. Compare to what we did on 11.19.10.
Post weights and times to comments. cc
Extra reading: On Warped Beauty Standards and Embracing Buff - BlogHer
SWOD: 90% of 1RM, 290# X 1, 80%, 3X3
ReplyDeleteMetcon: Complete 5 rounds for time:
3 Power Cleans @ 75% of body weight
5 Handstand Push Ups
7 Box Jumps 24"
110#, time @ 6:38
SWOD: 90% of 1RM, 335# X 1, 80%,235 2X3
ReplyDeleteMetcon: Complete 5 rounds for time:
3 Power Cleans @ 75% of body weight
5 Handstand Push Ups
7 Box Jumps 22"
4:19
SWOD: 515# x 1, 445# x 1
ReplyDeleteMetcon: 3:36 @ 175# and ring push ups
SWOD: 495#x1, 405#x3x2 sets...ran out of time
ReplyDeleteMETCON: 190#PC, HSPU down to 2 AbMats, 8:22
SWOD: 1@225, 3x3 @ 200
ReplyDeleteMecon 6:55, 115 for 1 round, 105 for rest, HSPU to 2 ab mats, 24in box
1x365, 3x3 @ 315, 190lb PC for 5:48
ReplyDeleteswod: 295x1 3x3 @ 255
ReplyDeletemetcon: 4:45 120# PC/ 2 abmat's/ 24" box
SWOD: 360x1, 320x2x3
ReplyDeleteMetcon: 5:24 @ 135lbs, Rx.
SWOD: 275x1 3x3@245
ReplyDeleteWOD: 5:38 135lb Clean 1 abmat 24" box
SWOD 175x1, 155 3x3
ReplyDeleteMetcon: 5:40 100#, 2 abmats
SWOD: 180x1, 145 3x3
ReplyDeleteMetcon 4:57 @ 85lbs, push ups instead of handstands
Swod: 305# x 1, 245x3x3
ReplyDeleteMetcon: 145 pc, rest as rxd- 5:22
Metcon: did the work out on thursday.
ReplyDelete8:48 with 160 for pc.
SWOD: deadlift 175x1, 135x3x3
ReplyDeleteMetcon: 5:15, 85# pwr clean and box jumps with 16 in box.