Monday 1.31.11

Dani in the clouds

Warm Up: 3 Rounds
- 3 Candlestick to Front Lever
- 20 Squats
- Stair Run

SWOD: Clean & Jerk 90%x1, 80%x3, 70%x5 of 1RM

Metcon: AMRAP in 10min
- 3 Thrusters (135/95)
- 6 Burpees
- 9 Bent Over Rows

For the clean, make sure you are getting a strong hip drive. For the jerk, a strong dip-drive and 100% commitment to the fall under the load. Get after it!

17 comments:

  1. 90lbs -1rm, 80lbs-3rm, 70lbs-5rm

    METCON- 5rds + 5 burpees

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  2. Have a great workout! Out for a couple of days due to strain in hip from running!!! I knew my body didnt like to run so it is protesting me a bit right now! I will show it, after my limp goes away!!!

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  3. SWOD: 75x1,65x3,60x5
    Metcon: 4 rds + 1burpee @65lbs

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  4. Metcon: 5 rds + 6 burpees @ 35lbs

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  5. Aww, we will miss you Kim! Rest up!

    SWOD: 100X1, 90X3, 85X2
    Metcon: 6 rds + 2 thrusters

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  6. SWOD 215x1,205x3,185x5
    Metcon 7 rounds+ 3 thrusters rxed
    Thanks for the push Brad

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  7. Kim come in anyways and do some recovery wods. No pressure, we just miss the girdle.

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  8. Let's clarify that, Greg, and call it "motivation". Don't want folks getting the wrong idea.

    Starting Strength WOD:
    - Deadlifts: 460x1, 414x3, 368x5
    - Weighted Dips: +70x4, +63x6, +56x8
    - Supinated Barbell Row: 225x 5,5,5
    - Tabata Mash-Up:
    Push Ups: 11
    Sit Ups: 15

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  9. SWOD: 225#x2 I dont know what happened but I ran short on time

    METCON: 6 Rounds + 3thrusters+ 4 burpees RX'D

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  10. SWOD 230X1, 205X3, 175X5
    METCON 6 RNDS +3 THRSTRS+ 2 BURPEES RXD

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  11. SWOD: 205x1, 165x3, 145x5
    Metcon: 4 rnds + 9 reps

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  12. SWOD: 110x1 (pr), 90x3, 80x5
    Metcon: 5 rds + 3 thrusters @ 80#

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  13. Swod: 145x1, 135x6 (practice)

    Metcon: 1st rnd rxd, scaled the rest at 115. 5 rnds total.

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  14. SWOD #35 practiced proper technique
    Metcon 5 rounds + 3 thrusters #35

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  15. SWOD: 77# x1, 70# x3, 65 x5
    Metcon: 4 rounds + 4 burpees (75#)...may have lost track of a round...

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  16. Did CFE WOD #1: 2:00sprint, 1:00 rest x 6
    -400 meters every round
    missed my running buddy Kim. hope you heal up soon. my knees are killing me..must be all the junk im eating..back on paleo today!

    Nice job on PR steffanie!

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  17. SWOD: Power C&J's 155x3x3

    Metcon: 5rnds + 4 burpees RX

    Did all this in the driveway at home.

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