Tuesday 08.23.11

We had a lot of good rope climbing PRs going on last week.  That rope is always hanging there, make sure you work rope climbing into your warm ups in lieu of pull ups or toes to bars or other similar movements that tax your grip.

SWOD: Clean 1 rep Max, then 90%x2, and 80%x3.

Metcon: Complete for time:
-Sprint 250m Row
Then
-50 Kettlebell Swings
-50 Toes to Bars

You can break up the reps any way you'd like.

Post weights, times and penalties to comments. cc

19 comments:

  1. SWOD-105, 95, 85

    METCON-9:56 @ 44lbs

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  2. SWOD: 90x1(PR),80x2,70x3
    Metcon: 10:59 w/ 44lb kb

    ReplyDelete
  3. SWOD: 125x1, 115x2, 105x3

    MetCon: 9:26 Rx (44kb)

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  4. SWOD: 100x1, 90x2, 80x3

    METCON: 10:45 @ 35# and mostly TTB then KTE

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  5. 190,170,150
    Metcon 16:13 44#kb.
    sub 30 second row. (28 i think?)

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  6. SWOD = Clean - 215 lbs PR
    MetCon = 7:14 with the 60lb KB

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  7. SWOD: 225 1RM, 205x2, 185x3
    MetCon: 8:50 44lb KB

    ReplyDelete
  8. SWOD:155x1, 140x3, 125x3

    MetCon: 11:50 w/44# KB

    ReplyDelete
  9. 155 1rm, 140x2, 125x3
    metcon: 9:46 @ 44lbs. melissa I told you not to show me up with 54 lbs...I'm never speaking to you again!

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  10. SWOD: 265 1RM
    METCON: JUST PLAIN PATHETIC. I JUST COULD NOT PUSH MYSELF TODAY.

    ReplyDelete
  11. SWOD: 245# 1RM (PR)

    Metcon: 6:20 w/62#kb

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  12. SWOD: 115#x1, 105#x2, 90#x3
    Metcon: 24:58 w/53#kb

    *It's a good thing it was 53# Steve ;) I was so slow I more than doubled your time!

    *The challenge is in your hands Doug :)

    ReplyDelete
  13. swod: 155x1 (failed at pr attempt 172)140x2,120x3
    metcon: Bamm!! Im with you Murphy, you swing the 53# and I got the 70#..thats the deal. 9:58 @70# kb and toes to bar(first bar Craig as instructed)

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  14. SWOD 150x1 135x2 120x3
    Metcon: 12:04 44# KB

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  15. Swod: 115x1 (120xfail), 105x2, 90x3
    Metcon: 12:04 w/44# kb (my awesome gloves did not help with this wod...good job Melissa, you are awesome!)

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  16. Swod: 185x1 PR, 165x2, 147x3

    Metcon: 7:26 with 62# kb... I'm pretty sure. Whatever's on the whiteboard is correct.

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  17. METCON: 70#kb @ 6:47
    SWOD:
    Barbell Club
    Full squat clean and jerk up to 225#

    ReplyDelete
  18. SWOD: 115x1 PR
    Metcon 13:23 44lbs first time actually getting toes to bar :)

    ReplyDelete