Wednesday 4.27.11

Nice lift!

SWOD: 15 Burpee Broad Jumps for max distance
-Rest as needed between reps

- Burgner Warm Up

Metcon: 3 rounds, with 20:00 time cap:
- 3 Clean & Jerks (starting at 75-80% of 1 rep max)
- 9 Ring Rows
*Add weight to the C&J each round

For the SWOD, do not make this more steps then it has to be. As you come up from the burpee to your heels, land into a stance that you will be able to go right into the broad jump. This will take a few tries to get where your feet need to be so you can get an accurate measurement of your jump. Your goal is max distance broad jump and you will have 15 reps to get it!

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12 comments:

  1. swod: 6'10"
    metcon: 135x3 @ 3rds

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  2. 1 week off due to sickness = 1 Weak Dude
    Tried to establish new C&J = 210 (failed 220)
    MetCon = 5:01 (165, 175,185)

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  3. SWOD: 7ft
    Metcon: 185,205,220x1 fail on 2,3

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  4. Last Hawaii WOD:
    - Front Squat: 265x1, 240x3, 210x5
    - Bench Press: 285x4, 255x6, 230x8

    Metcon:
    AMRAP in 7:00:
    - 1 KB swing @ 106 lbs ( yes, they have those)
    - 1 DB Thruster @ 45 lbs
    - 2 KB swings
    - 2 DB Thruster
    - 3 KB swings
    - 3 DB thrusters
    Etc until the 7:00 is up. I did uo to 7 full rounds and 2 swings.

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  5. Burpee broad jump: 5'9"
    metcon: 85, 95, 105

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  6. BBBJ 6'2"
    SWOD 115/135(1@140)

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  7. SWOD: Burpee Broad Jump -- 4'10"
    Metcon: 65, 70, 75#s w/mod ring rows (feet directly under bar)

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  8. swod: 7'2"
    metcon: 110x2 115x1 some solid help from the "NEW" coach's :)

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  9. CFFB WOD: "Tillman"
    -7 Rounds for time, rest 45 sec between rounds:
    7 Deadlifts @ 315#
    1 Full Gasser (53yd down and back, twice)
    15 Pullups

    25:15 w/butterfly pullups.

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  10. No SWOD today: had to warm up longer
    Metcon: 85,95,100 clean and jerks. then 1x115 squat clean just so i could say i could do it =)
    Ring rows were from floor not box but still hard.
    Thanks for all the coaching Kim..now go squeeze your butt!

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  11. SWOD: burpee broad jump: 6'9"
    Metcon: 85, 105, 115

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  12. SWOD: 7'-1"

    Metcon: 135 lb. C&J Practice. Trust me I need it.

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