Monday 5.23.11

If you use a box or a ball or anything as a target to squat to, make sure that it is low enough that when you sit back to it the crease of your hip is lower than the top of your knee cap.  This set up here is obviously too high by several inches.  Teach your body to know what "below parallel" feels like.
- Back Squats 3rm for the day, 90% of 3rm x 5, 80% of 3rm x 7

AMRAP in 10:00 of:
- 7 Thrusters (95/65 and it must be cleaned from the floor)
- 7 Abmat Sit Ups (you have the option to scale up to GHD sit ups)
- 1 Round of "Death by 10m"

For the metcon there will be 2 cones set up 10m apart.  After your first round of thrusters and sit ups, sprint 10m one time.  On round two, sprint 10m two times (up and back).  On round three sprint 10m three times (up, back, and up again).  Continue adding one 10m sprint each round until 10:00 is up.

Post weights and rounds completed to the comments section.  bc


  1. Good to be back. Took it easy on the backsquat...

    SWOD: 105
    WOD: 55 6 rds + 7 Situps

  2. SWOD = 245, 230
    MetCon = 6 rounds + thrusters + ghd(finished out ghd at about 10:03)

    A lot of estrogen in there this morning, but the 5am ladies def kicked some butt!

  3. SWOD: 135x3,115x5,105x7
    Metcon: 6rds+5 thrusters @55lbs/GHD

    That was a good metcon, perfect way to start the week!

  4. SWOD 115# x3, 100x5, 90x7

    METCON; 5 rnd + 4, GHD (weak! i wanted 6 rnd)

  5. Great job 9:30 class! It was hectic with 12 people doing the WOD all at once but we kept it pretty organized and everyone worked hard!

  6. Hotel WOD:
    1000m run x2
    100 pushups
    100 air squats
    No timer...

  7. Back Squat 3RM: 165 PR!, 5x150, 7x130
    Metcon: 7 rounds plus 7 thrusters, 7 sit ups Rx

  8. Swod 205x3 185x5 165x7

    Metcon 6Rds+2 Thrusters

  9. SWOD: 3RM: 95#, 5x85#, 7x75#
    Metcon: 6 rounds--55# thruster, GHD situps, row 50m + 25m each round
    Huge blister on ball of my foot and overall feel beat down from the ruck march on Sat--took it a little easier today.

  10. swod;205x3 185x5 165x7
    metcon: 6 rnd's

  11. Swod: 3@155 (got 2@165), 5@140, 7@115

    Metcon: 7rds as rx'd

  12. Swod: 135x3, 125x5, 110x7
    Metcon: 6 rds + 4 thrusters @ 65#, GHD

    Thanks for the picture of what not to do, really helped ;)

  13. 275x2, 245x5,225x3
    Metcon: 8 rounds+1 thruster rxed