Tuesday 8.16.11

If you are still working on putting together several strict pull ups, use Ring Rows today instead
SWOD: Power Snatch 1-1-1-1-1

Metcon: Complete 5 rounds:
-4 Power Snatches @ 70% of 1 RM
-Max Rep Strict Pull Ups/ Ring Rows
-Max Rep Push Ups

*Rest 2 min. between rounds. 

There is no time component for this workout, maximum amount of reps in the strictest form possible should be your goal.  But don't take too much rest time between rounds, move methodically through all exercises.

Post loads and total reps to comments. cc

17 comments:

  1. 37 Pullups -PR

    SWOD: 115, 125, 130, 135 (fail), 135 (PR), 140 (fail)

    Metcon:
    -Snatches @ 115#, Pullups as RX'd, plyo pushups
    -No failed snatches
    -Rounds of 12/10, 10/12, 9/12, 9/14, 7/11. 106 total reps.

    ReplyDelete
  2. SWOD:single arm kettlebell rows max rep 26# left-15 right 18

    WOD: 44#KB swing instead of snatch. strict pullups-3,2,1,2,1 close grip push ups 12,10,8,6,7

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  3. 155 power snatch

    metcon 4/12 2/10 4/10 6/8 4/10

    ReplyDelete
  4. SWOD: Failed at 135# 3 Times, 115 Max

    MetCon: PS Rx + 15# (Form Was Better)
    5/10, 4/9, 4/9, 3/7, 4/7

    ReplyDelete
  5. SWOD: 55, 65, 85, 90, 90
    Metcon: 5 kip/15, 5 kip/10, 2 strict w/blk band/12, 2 st. w/bk bd./7, 5 kip/6

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  6. SWOD = 75,105,135,155(fail),145,145

    MetCon = As Rx'd at 105 P.S. - 12/25, 10/20, 11/17, 12/15, 15/14

    ReplyDelete
  7. Had a good snatch day! Weight was low but
    Had many good hang snatch form!
    65x1 55lbs for my hanging snatch!
    32 total pullups. 74 total pushups

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  8. SWOD: 45x4, 55x1
    METCON: 45PS, 40 ring rows, 60 pushups

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  9. SWOD: 145X4,150X1
    METCON:100lbs, 35 pullups, 107 pushups

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  10. 75# hang clean practice
    10/37, 10/22, 5/20, 5/18, 5,18

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  11. SWOD: 75#x2 tried 80# and 85#
    Metcon: 4/15, 3/15, 2/15, 1/15, 1/15
    Power snatch @ 55#

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  12. swod; went to hang power snatch practice @ 95
    metcon: hps @ 85#, 7,22 7,22 7,17 6,18 5,19
    total 32,98

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  13. Running WOD #1 at track
    400 m x 5 with 1 min rest between: 2:04,2:03,2:09,2:08,2:07

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  14. SWOD...155
    METCON...120 cant remember PU/PU
    Thanks for keeping the gym open Compound.
    Nice Cart Dougie Fresh!!!

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  15. SWOD: 1RM 190
    METCON: 135, 33-8,25-7,20-6,15-5,11-5

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  16. Barbell Club:
    1RM snatch many failed attempts around 150-160#
    3(triples) from the high hang position @ 95# for about 100 reps!!! for technique

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  17. SWOD: 75x2, failed a bunch of times at 80#
    Metcon: 55# 6/19,6/16,5/13,7/15,7/15

    ReplyDelete