Thursday 7.07.11

The 9:30 class power cleaning 10,000 or 6,500 pounds!

SWOD:  Push Press 3rm, 90% x 5, 80% x 7 

Metcon: 12:00 AMRAP of:
- 5 Barbell burpee, power clean, push press complex (95/65)
- 10 Hollow Rocks


For the metcon, one rep of the complex is a barbell burpee to a power clean to a push press.  Repeat that sequence 5 times per round.  For the hollow rocks, take a break when you lose the hollow position, reset the correct position, and go again.  Don't instill incorrect movement patterns in yourself by powering through bad form! 



Post weights and rounds completed to the comments section!  bc
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18 comments:

  1. BrookeThursday, July 07, 2011 5:54:00 AM

    SWOD: 110 x3, 100 x5, 90 x7

    Metcon: 6rds + 3 BB burpee Rxd

    ReplyDelete
  2. Larry DThursday, July 07, 2011 6:10:00 AM

    SWOD: 145x3, 135x5,115x7
    No time for metcon :(

    ReplyDelete
  3. MattThursday, July 07, 2011 8:02:00 AM

    SWOD: 225x3,205x5,185x7
    METCON: RXD 9 rounds + 1 BBBComplex

    ReplyDelete
  4. ALANThursday, July 07, 2011 12:28:00 PM

    SWOD: 225X 3RM
    METCON: 8 RNDS+ 1 COMPLEX+3 HOLLOW ROCKS

    ReplyDelete
  5. AaronThursday, July 07, 2011 3:57:00 PM

    145 x 3, 135 x 5, 125 x 7
    Metcon: 5.5 rounds, Rx'd

    ReplyDelete
  6. BryantThursday, July 07, 2011 5:35:00 PM

    SWOD: 185X3; 167X5; 148X7
    METCON: 8+3BBC

    ReplyDelete
  7. DietrichThursday, July 07, 2011 5:39:00 PM

    SWOD: 185X3; 167x5; 148x7
    METCON: 9rds w/ 5hrs in the 10th

    ReplyDelete
  8. DaniThursday, July 07, 2011 6:36:00 PM

    Swod: 95x3, 85x7, 75x7
    Metcon: 7rds plus 5 bb burpees, 9 hollow rocks
    Almost 8 rds :(

    ReplyDelete
  9. Steve ELThursday, July 07, 2011 6:43:00 PM

    SWOD = 95,135,165,185 x 3 165 x 5 155 x 7

    METCON = 11 rounds with 95lbs (somewhere in there I cheated and totally blanked on the barbell burpee and just did PC/PP - the pressure of trying to catch doug got to me)

    ReplyDelete
  10. JennyThursday, July 07, 2011 6:52:00 PM

    SWOD: 105x3 push press

    WOD: 8 rounds + 2bb pc,pp

    ReplyDelete
  11. DougThursday, July 07, 2011 7:10:00 PM

    swod: 140x3,126x5,115x7
    metcon:9rnd's +2 bb pc pp. RX

    ReplyDelete
  12. SteffanieFriday, July 08, 2011 6:30:00 AM

    Swod: 100x2, 85x5, 75x7
    Metcon: 7 rds + 1 complex @ 65#

    ReplyDelete
  13. EricaFriday, July 08, 2011 6:48:00 AM

    SWOD: 115x21/2, 110x3,100x5,90x7

    No metcon today..very lil sleep thanks to the Giants going 14 innings and not getting home til 1:30a on a morning I coach at 5a...ugggg

    ReplyDelete
  14. John EFriday, July 08, 2011 10:06:00 AM

    SWOD 130x3 15x5 105x7
    Metcon 3 rds +1complex +1 bb Rx

    ReplyDelete
  15. Geoff jFriday, July 08, 2011 10:53:00 AM

    Geoff j- 185 x 3
    10 rounds + 5 burpee pc pp

    ReplyDelete
  16. Regina DixonFriday, July 08, 2011 2:56:00 PM

    SWOD: 60x3
    METCON: 5.2 rounds

    ReplyDelete
  17. Melissa MurphyFriday, July 08, 2011 3:53:00 PM

    SWOD 115x2
    Metcon: 2 hollow rocks shy of 7 rounds :(

    ReplyDelete
  18. StefanFriday, July 08, 2011 9:18:00 PM

    SWOD: 175x 3
    Metcon: 9.5 rounds

    ReplyDelete

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