Thursday 10.06.11

There is not many better exercises for moving large loads long distances.  Many of you were able to walk more weight than you Deadlift!
SWOD: Overhead squats 5-4-3-2-1

METCON: 4 rounds for time:
- 7 Overhead Squats (weight snatched from floor) -50-60% of todays heaviest
- 50yd sprint
- 9 pull ups
- 50yd sprint

Post weights and times to comments. cc

17 comments:

  1. Thank you to Ryan and Erica for allowing/ putting up with me making up fran and filthy 50. I'm at work thurs and fri but I'm back on track sat.

    I think I'll do arms at work, perhaps some preacher curls.

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  2. SWOD = 95, 115, 135, 145, 155
    MetCon = 7:50 with 80lb OHS

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  3. SWOD: 70 lbs
    Metcon: 10:42 @ 55lbs

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  4. SWOD 75#-105#

    Metcon 8:37@65#

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  5. SWOD:75 x5, 85 x4, 95 x3, 105 x2, 115 x1, 125 x1

    Metcon: 8:58 @ 75 with kipping pull-ups

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  6. SWOD: 75x5, 85x4, 90x3, 95x2, 100x1
    Metcon: 7:21 rx @ 60lbs

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  7. OHS 65 x5, 75 x4, 85 x3, 95 x2, 105 x 1
    12:06 55# ohs banded p/u

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  8. SWOD: 215OHS (PR)
    METCON: 9:58 @ 145

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  9. SWOD: 15x5, 20x4, 35x3, 40x1
    Metcon: 12:00, 15lbs bar, green band pushups

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  10. 135, 155, 165, 175, 185 OHS

    8:47 @ 115 OHS

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  11. swod;80,95,105,120,135
    metcon; 8:11 @ 80#

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  12. SWOD: 35, 40, 45, 50, 55
    METCON: 10:50 @ 35#

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  13. WOD: 45# hang snatch
    100m jog
    9 buterfly pullups
    100m jog
    4 rounds
    12:30

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  14. SWOD: 135x5,155x4,165x3,175x2,185x1

    METCON: @ 95# 8:31

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  15. Swod: 65x5, 75x4, 85x3, 95x 2, 100x1, 105 x1 (to parallel, not below)
    Metcon: 8:50 @ 55#

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  16. SWOD: 75,85,95,105,115
    Metcon 16:?? 115# Back Squat, band PU

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