Tuesday 3.22.11

What is wrong with this bottom position of the thruster, or front squat, or clean?  (Hint:  elbows, knees, and heels)

SWOD: Thruster 3rm

Metcon:  5 Rounds for time:
5 Push Presses 135/95
10 KB Swings (Heaviest possible)
15 Abmat Sit Ups

For the push presses during the metcon, the barbell must be cleaned from the floor to start the set.  Use the heaviest possible KB for the swings that you can use with good form.  The sit ups are on Abmats, but if you want to scale up up to GHD sit ups feel free!

Post weights and times to the comments section!  bc

16 comments:

  1. SWOD: 225 x 2
    Metcon: 8:13 w/ 70# KB & GHD Sit ups

    ReplyDelete
  2. SWOD: 185x3
    Metcon: 6:58 w/63KB, abmat situps, 135 press,no cleans (injury)

    ReplyDelete
  3. SWOD: Thruster 135 X3, 155X1
    Metcon: 8:40 W/ 70# and RX'D on push press

    ReplyDelete
  4. 3 Sets of:

    50 double unders
    50 sit-ups
    50 pushups
    I forgot my time

    ReplyDelete
  5. Oh yeah, elbows pointed down, knee's heading out and weight on toes and not heals. What did I win. Looking forward to returning to the Compound in April with the end of this mobilization. Wahoooo

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  6. Strength WOD:
    - Power Snatch: 174x 3,3,3
    - Ring Dips: +60x2, +54x3, +48x4
    - Barbell Rows: 265x3, 240x5, 215x7

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  7. SWOD 185X3, 205X1
    METCON 8:40 RXD 62LN KBL

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  8. Strength WOD:
    -Strict Press 135x5x3
    -3 rounds of: Max rep strict chins/bar dips (no break between movements, 2 min rest between rounds), 15/11, 11/10, 10/9

    ReplyDelete
  9. swod: 125 x3
    metcon:7:57 scaled 115#push press
    53# KB

    ReplyDelete
  10. SWOD: 55x3
    Metcon: 7:56 55# push press & 26#KB

    ReplyDelete
  11. Swod push press. Worked up to 85 x3
    wod push press 65# sit ups 18# kb
    7:05

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  12. Swod: 90x3, 95x1
    Metcon: 12:28
    85# pp, 44# kb

    ReplyDelete
  13. SWOD: 205x3
    METCON: 70#kb 7:14 Rxd

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  14. 75lbs x 3 thruster
    65lbs with 35lbs KB for 8:58

    ReplyDelete
  15. SWOD: thrusters 85# x 3rm
    Metcon: 85# pp, 44# kb: 12:30

    ReplyDelete
  16. SWOD: 75 lbs x 3 thrusters
    Metcon: 85 lb PP and 35 lb KB in 6:42

    ReplyDelete