Monday 1.10.11

This has nothing to do with the WODs....It's just a funny pic!

SWOD: Max Clean & Jerk


Metcon: 45 reps For Time

- Turkish Get-up (1 pood)

For the SWOD these are full cleans - meaning a full squat. For the jerk, it is ok to do split or standard. Warm up with both and see which is more comfortable. Then use that one for your 1 rep max. As for the Metcon, time should not be that big of an issue...focus on keeping a tight core and an active shoulder. The workout is 45 reps total. So you can switch arms as needed. However, you must make the transition with good form on your back.

19 comments:

  1. SWOD- 1 RM C&J 125lb

    Metcon- 14:06 @ 26 lb

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  2. SWOD 1RM @ 100lb

    METCON- 16:52 @ 26lb

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  3. SWOD worked on form, 55# and 65#

    METCON 10:34 @ 18# first time and love these!!!!

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  4. SWOD: 185 c&J

    Metcon: 11:22 @35 lbs

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  5. Clean and Jerks 75lbs stopped because of form
    15lbs for get ups!

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  6. Starting Strength WOD:
    - Warm Up with hollow holds and handstand holds.
    - Back Squat: Up to 305x1, 275x3, and 245x5
    - Bench Press: 275x3, 247.5x5, 220x7
    - Chin Ups: +50x4, +25x6, Unweighted x 8
    - Finisher: 5 rounds of :30 squats, :30 push ups

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  7. CFE 4x5min
    .68,.73,.71,.72
    SWOD 125# C and J
    MEtcon. 18 ish
    26#x21 35#x24

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  8. SWOD- 1 RM C&J 225lb

    Metcon- 20:26 @ 75lb bar x10 then, 62lb kb x35

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  9. SWOD: worked alot on technique 235#x1 (PR)
    METCON: 35#kb 9:06 should have gone heavier

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  10. Learned deadlift, Sumo deadlift high pull, body rows.

    Metcon:
    "Fight Gone Bad"
    Wall Ball 10#
    Sumo Deadlift High Pull: 15# bar + 20# =35#
    Box Jump/Step Ups: 12" Box
    Push Press: 35# bar
    Row

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  11. SWOD: Clean and jerk technique
    Metcon: 45 Turkish get ups
    20 @ 26#, 25 @ 18#
    17:59

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  12. SWOD: 185 1RM...Cleaned 200, but couldnt hold the jerk.

    Metcon: 13:32 RX

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  13. CFE wod #1,week 2, w/recovery wod less the pullups
    Metcon: 45 TKU's 9:16 @ 35# KB

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  14. SWOD:135# C&J PR
    Metcon 45 Turkish Getups 18#

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  15. SWOD: 245 C&J 1RM
    METCON 14:33 RXD

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  16. CFE WOD #1: 5 minute sprint, 3 minute rest X 4.
    Ran on Browns Valley bike path so couldnt really keep track of distance very well but I think I covered approx 3 miles.

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  17. 145# cj

    20:49 with 44# kb, swtched hands q rep.

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  18. SWOD: 85# clean with 100# pwr cleans. Still struggling to "fall under the bar."
    Metcon: took my time with the Turkish Getups 15:20.

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  19. back squat 5x5@135
    shoulder press 3x5@65
    turkish getup
    45 in 15:00

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