Tuesday 8.02.11

Bryant is working hard to lockout his ring dips during "Elizabeth".  Today's workout has a few more power cleans at the same weight as "Elizabeth", but the reps should be a bit more manageable. 
SWOD: One-Arm KB Rows 3x Max Reps (each arm)

METCON: 10-9-8-7-6-5-4-3-2-1  of:
-Power Cleans 135/85
-Toes to Bar

Post reps and times to comments. cc

17 comments:

  1. SWOD: Back Squats 15x3 @ 125

    MetCon: 12:41 Rx
    Forearms are blown!!! :)

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  2. Missing everyone at the Compound! Just thought I would drop in and say hi!

    We are still trying to get used to the humidity down here--soaked even in the early morning workouts! Feels like the Carribean minus the beach! :)

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  3. SWOD: Box Squats 135x7,185x7,205x5,225x5,275x5
    METCON: RXD @ 14;31 i think...its on the white board.

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  4. SWOD: 100# db, 13 reps l arm, 12 reps r arm

    MetCon: 9:51 with 135, and toes to rings (the much harder version... right?)
    I Kid

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  5. SWOD: 44 lb KB Rows
    MetCon: 13:47 65lb power cleans, knees to bar

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  6. SWOD: 100LB DMBELL 20 REPS
    METCON: 16:55 RXD, I HAD TO GIVE MYSELF ALOT OF PENALTY TOES TO BAR TO KEEP THE COUNT "LEGIT",AS KYLE WOULD SAY.

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  7. 87 DU's - PR. Where you at Doug and Li? I expect that record to be broken tonight!

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  8. (Wk 2 still cruisin the NW)
    4.25mi run
    3x25 PushUps
    SitUps
    47#GD Squats

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  9. Hi Maureen! Good to hear from you :)

    SWOD: 44 lb KB rows, 7 each arm.
    Had some Gold's Gym flashbacks of doing "lawnmowers" with my 15 lb dumbell.

    Metcon: 17:28 Rx
    It's a bit rough coming back after a 2 week hiatus. I wouldn't recommend it! (The hiatus that is, not the coming back part)

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  10. swod:KB row, 3 sets of 8 each arm @ 62# kb
    metcon: 13;42 @ 125# T2b were to the second bar which come to find out is NOT the prescribed bar, its the lower bar which emulates a particular gymnastics position that we are striving for. So.. from this day forward Ill hit the lower bar :)

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  11. Swod: 10 reps each arm w/ 44# kb x 3 sets
    Metcon: 15:33 rx'd

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  12. Swod 12reps each round 44#
    Metcon 14:36 85# toes to bar from standing. Hurt hands can't hang yet.

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  13. SWOD: 65# x 10 EA

    MetCon: 15:22 Rx'd
    FIRST TIME I WAS ABLE TO DO HONEST TOES-TO-BAR !!!

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  14. SWOD: 26# kb row, 10x

    Metcon: 17:52 45#

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