Friday 7.15.11

Welcome Back Chris!  Here he is showing a good overhead position, actively pressing the shoulder up into his ear, turning his armpits to the front, and a slight forward lean to lock the bar in place in line with his shoulders and hips.
SWOD: Max Rep Pull Ups -OR- 3 x max reps of your chosen Pull Up substitution

Metcon: “DT”
Five rounds for time of:
-12 Deadlifts (155/100)
-9 Hang Power Clean (155/100)
-6  Push Jerk (155/100)

This is a heavy workout for the work we are asking you to do, so scale appropriately.  Your grip is going to feel this one.  Good thing we did all those pull ups before hand!  The Deadlift weight will be light compared to the other lifts, so try working a Clean Deadlift position rather than a traditional deadlift to improve that movement.
Post reps and times to comments. cc

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15 comments:

  1. DaniFriday, July 15, 2011 5:57:00 AM

    Swod: 9 kipping
    Metcon: 13:49 @ 75#

    ReplyDelete
  2. Chris GoodwinFriday, July 15, 2011 5:58:00 AM

    Swod 4 kipping
    MetCon 11:10 @ 95lbs

    ReplyDelete
  3. KateFriday, July 15, 2011 6:20:00 AM

    SWOD-practice hollow rock

    METCON-13:45 @ 75lbs

    ReplyDelete
  4. HollyFriday, July 15, 2011 10:58:00 AM

    SWOD:8 Kipping
    Metecon: 20:28 RX That was HARD!!

    ReplyDelete
  5. KimFriday, July 15, 2011 10:59:00 AM

    17 kipping
    75lbs at 24:00

    ReplyDelete
  6. Melissa MurphyFriday, July 15, 2011 11:03:00 AM

    SWOD: 3 strict
    Metcon: 24:24 100# but dropped weight to 85# half way through the fourth round.

    ReplyDelete
  7. BradFriday, July 15, 2011 1:19:00 PM

    SWOD:
    - Power clean 285x1, then 255 for 5 sets of 3.
    - Weighted Chin Ups to 75x2, then 100x almost. LA Ryan said if I shaved my beard my chin would not have cleared the bar so I'm not counting it.

    Metcon:
    "DT" as rx;d in 8:24. PR by 1:30! Good job 9:30 class. It was really hard and we couldn't figure out why.

    ReplyDelete
  8. CraigFriday, July 15, 2011 2:47:00 PM

    SWOD: Power Clean 305 x 1 (PR)
    Grip was going so I didnt do any lighter weights

    Metcon: DT in 7:52. Almost 2 min PR

    ReplyDelete
  9. MattFriday, July 15, 2011 3:23:00 PM

    SWOD: Power Clean 225x1,185 5 sets of 3
    METCON: RXD @ 14:40 does it counts as a PR if this is the first time you actually finished the workout?

    ReplyDelete
  10. danyelFriday, July 15, 2011 5:18:00 PM

    SWOD: 1 strict pull up
    Metcon: DT 15:38 2rds @75lbs / 3rds @65lbs

    Last time I did DT it took 27 minutes at 60 and 65lbs..I will go out on a limb and say I might be stronger than I was last time I did this.

    ReplyDelete
  11. GeoffFriday, July 15, 2011 6:34:00 PM

    33 pull ups = pr
    Metcon 13:12 with 155#

    ReplyDelete
  12. DougFriday, July 15, 2011 6:50:00 PM

    swod: pulls ups 29
    metcon; 14:45 @ 115

    That was tough..just wanted to finish.

    ReplyDelete
  13. DougFriday, July 15, 2011 6:53:00 PM

    29 kipping that is..

    ReplyDelete
  14. DietrichFriday, July 15, 2011 9:44:00 PM

    29 pull ups, first 12 strict rest kipping

    MetCon: 15:23 with 135

    ReplyDelete
  15. ChristineFriday, July 15, 2011 11:22:00 PM

    25 kipping pullups

    15:58 with 85#

    ReplyDelete

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