Early AM Prowler work! |
Metcon: On the minute for 15 minutes:
- 1 Power Clean and 2 Jerks @ 60-70% of today 3rm
For the metcon, once you Clean the bar to shoulder level, perform 2 Jerks then take the bar back to the ground and rest the remainder of the minute.
Post weights to comments.
SWOD: 65, 75, 85, 95, 105x3
ReplyDeleteMetcon: 85lbs
SWOD 95#,115#,115#,135#,135#
ReplyDeleteMetcon 105#
SWOD: 85, 105, 115, 125, 130 x3 split jerk
ReplyDeleteMetcon: 95lbs x 15
swod; 95x3,115x3,135x3,155x3,165x1
ReplyDeletemetcon: 10 rnds @ 115 / 5 rnds @ 125
That was fun working with you guys fresh off your Oly cert.
SWOD: 55,65,75,75,80
ReplyDeleteMetcon: 65#
SWOD: 205x3
ReplyDeleteMetCon: 155 RX
SWOD: 225#x3
ReplyDeleteMETCON: 155# RXD
Swod: 65, 75, 85, 100x3, 110x2
ReplyDeleteMetcon: 75#
SWOD: 135#
ReplyDeleteMetcon: 95#
SWOD:65,75,85,95
ReplyDeleteSWOD: 4 banded ring dips on the min for 10min
WOD: 70#
185x3, 205x2
ReplyDeleteMetcon: 135x12, 155x3
SWOD: 65x3x5
ReplyDeleteMetcon: 55#
SWOD:
ReplyDelete95x3, 135x3, 155x3, 170x3, 185x3
Metcon: 155 RX