The sweet spot right over the scapula
SWOD: Overhead Squats 5x3 @ 55% of 1 rep max
Metcon: 10, 9, 8…3, 2, 1
- Power Snatch @ 50-40% men/35-25% women of body weight
- Burpees
Both the SWOD and the Metcon are light. This is to provide you the opportunity to focus on FORM & TECHNIQUE over anything else. Last week in the early morning classes we went all-the-way back to the basics. This week we will apply the basics to a very tough lift for most people. Make sure you grab a coach and ask them to pick apart your form. Good Luck!
Post your comments and times
SWOD: 47lbs 5x3
ReplyDeleteMETCON- 17:03 @ 55lbs
SWOD: 65lbs 5x3
ReplyDeleteMetCon: 8:29 @ 55 (48% bw)
SWOD: 165 X5X3
ReplyDeleteMETCON: 17:25 @ 115
THOSE FRIGGIN BURPEES DESTROY ME EVERY TIME
SWOD:75x3
ReplyDeleteMetcon:16:54@55#
SWOD: 95, 115, 135, 145, 155
ReplyDeleteMetcon: 13:46 w/ 95#
95lbs
ReplyDeleteDNF metcon, me and pukie were not in agreeing today.
In agreement*
ReplyDeleteSWOD: 3 x 5 @ 85lb
ReplyDeleteMetcon: 17:30 @75lbs (muscled up some of the snathches)
Lindsey
ReplyDeleteSWOD: 65X4 55X1, METCON: 22:33 #55
ohs: 100,100,105,105,115 all x 3
ReplyDeletemetcon 15:15 @82#'s
results are in.. Kenny is awesome !
SWOD: @155#
ReplyDeleteMETCON: 125# 16:09
Swod: 85x5x3
ReplyDeleteMetcon: 20:48 @ 65#
SWOD: 3x3 @ 90lb (ran out of time)
ReplyDeleteMetcon: 17:16 w/80lb
SWOD 95/4 125/2
ReplyDeleteMetcon 90# 16:35
I just realized I'm an unintentional liar. I failed 155# ohsq. Please everyone forgive me. I did not intend to mislead you. Good day and good luck.
ReplyDelete