Monday 12.20.10

 
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

14 comments:

  1. SWOD: 90% of 1RM, 290# X 1, 80%, 3X3
    Metcon: Complete 5 rounds for time:
    3 Power Cleans @ 75% of body weight
    5 Handstand Push Ups
    7 Box Jumps 24"

    110#, time @ 6:38

    ReplyDelete
  2. SWOD: 90% of 1RM, 335# X 1, 80%,235 2X3
    Metcon: Complete 5 rounds for time:
    3 Power Cleans @ 75% of body weight
    5 Handstand Push Ups
    7 Box Jumps 22"
    4:19

    ReplyDelete
  3. SWOD: 515# x 1, 445# x 1
    Metcon: 3:36 @ 175# and ring push ups

    ReplyDelete
  4. SWOD: 495#x1, 405#x3x2 sets...ran out of time

    METCON: 190#PC, HSPU down to 2 AbMats, 8:22

    ReplyDelete
  5. SWOD: 1@225, 3x3 @ 200

    Mecon 6:55, 115 for 1 round, 105 for rest, HSPU to 2 ab mats, 24in box

    ReplyDelete
  6. 1x365, 3x3 @ 315, 190lb PC for 5:48

    ReplyDelete
  7. swod: 295x1 3x3 @ 255
    metcon: 4:45 120# PC/ 2 abmat's/ 24" box

    ReplyDelete
  8. SWOD: 360x1, 320x2x3

    Metcon: 5:24 @ 135lbs, Rx.

    ReplyDelete
  9. SWOD: 275x1 3x3@245
    WOD: 5:38 135lb Clean 1 abmat 24" box

    ReplyDelete
  10. SWOD 175x1, 155 3x3
    Metcon: 5:40 100#, 2 abmats

    ReplyDelete
  11. SWOD: 180x1, 145 3x3
    Metcon 4:57 @ 85lbs, push ups instead of handstands

    ReplyDelete
  12. Swod: 305# x 1, 245x3x3

    Metcon: 145 pc, rest as rxd- 5:22

    ReplyDelete
  13. Metcon: did the work out on thursday.

    8:48 with 160 for pc.

    ReplyDelete
  14. SWOD: deadlift 175x1, 135x3x3
    Metcon: 5:15, 85# pwr clean and box jumps with 16 in box.

    ReplyDelete