Monday 7.18.11

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

15 comments:

  1. SWOD: 47lbs 5x3

    METCON- 17:03 @ 55lbs

    ReplyDelete
  2. SWOD: 65lbs 5x3
    MetCon: 8:29 @ 55 (48% bw)

    ReplyDelete
  3. SWOD: 165 X5X3
    METCON: 17:25 @ 115
    THOSE FRIGGIN BURPEES DESTROY ME EVERY TIME

    ReplyDelete
  4. SWOD:75x3
    Metcon:16:54@55#

    ReplyDelete
  5. SWOD: 95, 115, 135, 145, 155
    Metcon: 13:46 w/ 95#

    ReplyDelete
  6. 95lbs
    DNF metcon, me and pukie were not in agreeing today.

    ReplyDelete
  7. SWOD: 3 x 5 @ 85lb

    Metcon: 17:30 @75lbs (muscled up some of the snathches)

    ReplyDelete
  8. Lindsey

    SWOD: 65X4 55X1, METCON: 22:33 #55

    ReplyDelete
  9. ohs: 100,100,105,105,115 all x 3
    metcon 15:15 @82#'s

    results are in.. Kenny is awesome !

    ReplyDelete
  10. SWOD: @155#
    METCON: 125# 16:09

    ReplyDelete
  11. Swod: 85x5x3
    Metcon: 20:48 @ 65#

    ReplyDelete
  12. SWOD: 3x3 @ 90lb (ran out of time)
    Metcon: 17:16 w/80lb

    ReplyDelete
  13. SWOD 95/4 125/2
    Metcon 90# 16:35

    ReplyDelete
  14. 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