Tuesday 3.08.11

A lonely 5 AM class.
Warm Up: Coach’s Choice

SWOD: Jerk 1-1-1-1-1

Metcon: 10:00:
-5 Overhead locked out anyway (185/ 115)
-7 Ring Rows
-9 Back Extensions

To perform  Ring Rows, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.  Keep your body in a rigid plank position. Don't arch your back in an effort to make your chest reach the rings at top of movement when you start to fatigue. 

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16 comments:

  1. KateTuesday, March 08, 2011 6:00:00 AM

    SWOD-115lb 1rm- jerk

    METCON- 5 rds + 2 back extensions- 75lbs

    ReplyDelete
  2. JamieTuesday, March 08, 2011 7:03:00 AM

    SWOD: 70# 1rm
    Metcon: 5 rds + 7 ring rows - 55#

    ReplyDelete
  3. danyelTuesday, March 08, 2011 9:43:00 AM

    SWOD: 95lb split jerk (PR)
    Metcon: 5 rds @ 65lbs

    I guess I will keep coming in the morning since I hit a pr. I approve of the above pic as it does not show my face. My face is very very scarey in the morning....

    ReplyDelete
  4. MikeCTuesday, March 08, 2011 9:46:00 AM

    CFE#1

    ReplyDelete
  5. Larry D.Tuesday, March 08, 2011 10:33:00 AM

    SWOD: 175X1
    METCON: @135# 6RNDS + 3

    ReplyDelete
  6. jenn hTuesday, March 08, 2011 10:34:00 AM

    swod: 100X1
    metcon: 5 rounds 75#
    modified :}

    ReplyDelete
  7. ALANTuesday, March 08, 2011 11:45:00 AM

    SWOD 225X1
    METCON 5 RNDS 2 JRKS @155

    ReplyDelete
  8. SteffanieTuesday, March 08, 2011 11:46:00 AM

    Swod: 55x1, 65x1, 75x1, 85x1, 95 fail, 90x1, 95x1, 105x1, 110 fail

    Metcon: 5 rds + 7 ring rows
    (80# split jerks, modified ring rows)

    almost 6 rds but I wanted to wait for ghd or roman chair instead of using a tire for back extensions ;)

    ReplyDelete
  9. BradTuesday, March 08, 2011 1:15:00 PM

    Knee Rehab Strength WOD:
    - Back Squats: 340x1, 306x3, 272x5
    - Barbell Row: 255x4, 230x6, 204x8
    - Bench Press: 300x4, 270x6, 240x8

    ReplyDelete
  10. MattMTuesday, March 08, 2011 5:20:00 PM

    SWOD: 245# PR but I need to work on this lift.
    METCON: 8 rounds + 7 ring rows @ 185#

    ReplyDelete
  11. DougTuesday, March 08, 2011 6:18:00 PM

    swod: 115,125,135,145# Jerk. did 145 x4 because my form was questionable ..I just refuse to say I suck at anything.
    metcon: 7 rounds @ 120# +4 jerks

    ReplyDelete
  12. Jennifer PoncyTuesday, March 08, 2011 6:36:00 PM

    SWOD; 125x1
    METCON; 6rounds + 6 Ring rows @75

    ReplyDelete
  13. steve rTuesday, March 08, 2011 7:29:00 PM

    swod 145x2
    metcon 4 rounds at 115#

    ReplyDelete
  14. ShanaTuesday, March 08, 2011 8:52:00 PM

    SWOD: 65lbs max x3, tried 70 couldn't get under. Next time
    Metcon: 4rds, started with 55lbs then dropped to 50 for last 2rds

    ReplyDelete
  15. Ryan S.Tuesday, March 08, 2011 9:13:00 PM

    SWOD:
    -Shoulder Press, 3x5 @ 90% 1RM (135#)
    Metcon:
    6 Rounds @ 155#
    (Subbed pushups for ring rows, good mornings for back extensions)
    *Done at home*

    ReplyDelete
  16. GregTuesday, March 08, 2011 11:24:00 PM

    SWOD: 230 split
    Metcon: 5 rounds no cleans @185

    ReplyDelete

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