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| Use today's SWOD to prepare for an Olympic Total on Friday. In the Overhead Squat, the weight should remain in line with your shoulders and heels throughout the movement or you risk dropping the barbell either forward or backwards. |
Metcon: Five rounds for time of:
-Run 400 meters
-10 Floor Wipers -as heavy as possible (side to side = 1)
Post times to comments. cc
METCON- 18:27, 65lb FW
ReplyDeleteSWOD: 55lbs
ReplyDeleteMetcon: 19:03
Swod: PS 105# OHS 65#Practice
ReplyDeleteMetcon: 15:03 rx'd
65# 15:30
ReplyDelete@ CF Kauai
ReplyDeleteWarmup-
400m run
10 med ball cleans
10 pushups
10 walking lunges
X2
WOD: " Fran" kinda
15-12-9 dumbbell thrusters/ weighted pullups
Jenny 7:37 20#db, kipping p/u
Matt 11:30 45#db, p/u with 26# kb
SWOD , SNATCH 185
ReplyDeleteDIDN'T DO THE METCON
swod: power snatch/OHS @ 105
ReplyDeletemetcon: 12:30 w/115# Floor wipers
Swod: #65.
ReplyDeleteSubstitute metcon (soccer)
AMRAP in 10 mins. 5 OH squats, 10 T2B, 15 wall ball shots.
Metcon: 3 rds (sucks) #55/#14 @ 10' but at least I made it in. :)
SWOD power snatch and over head squat practice w/ 65#
ReplyDeleteMetcon: 15:03 w/ 75#
* I was the only girl in the class, trying to keep up with the guys made me faster :)
Swod: 30 hspus, built up to 165 lb bent over row x 1
ReplyDeleteMetcon: 500m row, 10 reps bench press x 5 rds
1st 3 rds at 185, last 2 at 155
20:34