Friday 9.16.11

Who is going to scale up the push ups like these old man-warrior dash competing-endurance hill running- fit Compound members?
SWOD: Kettlebell Snatch - Do 5 reps per arm at each KB weight until no longer able to complete the reps (make sure you take rest periods between sets, this is a strength workout)

Metcon: 7 rounds for time of:
- 5 Deadlifts @ 60% of 1rm
- 200 yard Sprint
- 15 Push Ups

Post heaviest KB and times to comments. cc

12 comments:

  1. 63# KB snatch x5
    14:42 @ 190 clapping pus last 2 rds

    ReplyDelete
  2. 63# kb x 5
    20:57 at 165 and various pushups

    ReplyDelete
  3. SWOD:
    Shoulder Press
    95x5,115x5,135x5,155x5,185x5

    METCON: Deads @315# 17:23

    ReplyDelete
  4. SWOD: 35lb KB 5x1/ 26lb 5x3
    Metcon: 16:44 at 100 and last 4 sets on 12in box for pushups

    ReplyDelete
  5. SWOD: back squat practice 125x5
    WOD: 19:49 85#sumo DL chest to floor close grip push up

    ReplyDelete
  6. SWOD: 26#s KB
    METCON: 20:15 @ 45#s

    ReplyDelete
  7. SWOD: 35#kb
    METCON: 16:41@125lbs

    ReplyDelete
  8. 63# KB
    11:28 w/ 165# dead lift

    ReplyDelete
  9. Swod: 44#x1, 35x5
    Metcon: 18:08 @ 145#

    ReplyDelete
  10. SWOD: 26# kettle bell
    METCON: 20:44@ 85#

    ReplyDelete