Tuesday 8.30.11

Stefan showing a good full lockout overhead position
SWOD: Sled Pulls 5 x 50 feet Backwards.  Add weight each set and go as fast as possible.

Metcon: 21-15-9 reps of:
-Deadlifts @ 50% of 1rm
-Toes to Bar

Post weights and times to comments. cc

17 comments:

  1. SWOD- 170 x 5 +sled

    METCON- 9:01 @ 125lbs

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  2. SWOD: 150x5 plus sled
    Metcon: 8:15 @ 105lbs

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  3. SWOD: 405+ sled
    METCON: @275# 8:29

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  4. 5xSled Pull 2@270#
    Metcon: 7:04 Rx @150#

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  5. SWOD: 280 X 5 plus sled.
    Metcon: 6:25 @ 115 lbs

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  6. Swod: 465 sled pull
    Metcon: 9:57 @ 225

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  7. swod: 440 sled pull @ 2:00

    metcon: 5:34 w/ 160 rxd

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  8. SWOD: 385 sled pull

    METCON: 4:26 w/ 175 rxd

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  9. SWOD: 180 sled pull at 19sec
    METOCON: 9:55 75# dead lift

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  10. yolk lift:560x:10 sec
    swod:sled pull to 365 @ :23 sec.
    metcon: dl @ 160/ttb 6:14

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  11. SWOD: 23:46 @ 180#
    Metcon: 5:46 @ 90# knees to elbows

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  12. SWOD:
    -10 sec yoke holds: 200#, 380#, 560#, 750# (fail), 750#
    -405# sled pull, 50 ft @ 31 sec
    Metcon:
    -7:31 @ 275#

    Mobility WOD after workout.

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  13. SWOD...360
    METCON...205lb DL, 8:36

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  14. I found Crossfit Merced after work today. Nice place, pretty new, just as brutal as home.

    Bonus workout today: Base Line For Time.
    500m row, 40 Air Squats, 30 Ab Mat Sit Ups, 20 Hand Release PU's, 10 Pull Ups.

    7:41 Rower on 10, 10 kipping pull ups. I got my kipping down during the warm up. First time ever!!!

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  15. Swod 315# sled pull
    Metcon 13:09 rxd 135# deadlift

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  16. Swod: up to 225 sled pull
    Metcon: 7:25 @ 115#

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  17. Worked out at work.

    METCON: 205# DL 9:20
    *No kip on T2B, they took forever to get through.

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