Monday 1.24.11

Nice lift Kenny, standing up tall and shoulders retracted


Warm Up: 15' Rope climb, max reps in 3 minutes
While two are working on rope climbs, complete 10 box jumps, 10m bear crawls,  10 m crab walks till 3:00 is up.

SWOD: Front Squat 3-3-3-3-3

Metcon: 12:00:
-3 Front Squats (70% of today’s max)
-200m sprint

Post weights and rounds to comments. cc

15 comments:

  1. SWOD: 225-255-275-295-315 x 3
    Metcon: 7 rounds + 190 m @ 225#

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  2. SWOD: 90x3
    Metcon: 6 rounds + 3 front squats (65lbs)

    ReplyDelete
  3. CFE WOD #1
    400mx6
    Fast :84
    Slow :95

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  4. Air squats, front squat, medicine ball clean

    "7s" 6 rounds + 2 wall balls

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  5. SWOD: 95, 105, 115, 125, 140...got greedy, only got 2

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  6. SWOD: 55, 65, 75, 85, 95#s
    Metcon: 6 rds + 20 meters w/70# front squat

    ReplyDelete
  7. SWOD 225x3

    Metcon: 6 rounds+3 & 100 meters (did power cleans with 250m rows)

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  8. SWOD: 185# X 3
    Metcon: 5 rounds + 3 + 50 meters 70% at 126#. Did complete 6 rounds in 12:42

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  9. SWOD 3RM 90#
    METCON 5 RND + 125 m @ 60#

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  10. SWOD 255 3 RM
    METCON 6 RNDS EVEN

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  11. SWOD: 255x3
    METCON: 5 rounds + 3 frontsquats + 100m @180#

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  12. 245x3 rpm
    METCON: 4 rounds even.

    ReplyDelete
  13. SWOD: front squat 100x3
    Metcon: 6 rounds even @ 70lbs

    ReplyDelete
  14. SWOD 3x115# FS
    Metcon 4rnds + 3x81# FS

    ReplyDelete
  15. SWOD: 185x3, 205x3, 225x3, 235x3, 245x1 (fail)

    Metcon: 8 Rds@165# + 3 FS + 100m run

    ReplyDelete