Thursday 11.03.11

Early AM Prowler work!
SWOD: Split Jerk 3-3-3-3

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.

13 comments:

  1. SWOD: 65, 75, 85, 95, 105x3
    Metcon: 85lbs

    ReplyDelete
  2. SWOD 95#,115#,115#,135#,135#

    Metcon 105#

    ReplyDelete
  3. SWOD: 85, 105, 115, 125, 130 x3 split jerk

    Metcon: 95lbs x 15

    ReplyDelete
  4. swod; 95x3,115x3,135x3,155x3,165x1
    metcon: 10 rnds @ 115 / 5 rnds @ 125
    That was fun working with you guys fresh off your Oly cert.

    ReplyDelete
  5. SWOD: 55,65,75,75,80
    Metcon: 65#

    ReplyDelete
  6. Swod: 65, 75, 85, 100x3, 110x2
    Metcon: 75#

    ReplyDelete
  7. SWOD:65,75,85,95
    SWOD: 4 banded ring dips on the min for 10min
    WOD: 70#

    ReplyDelete
  8. 185x3, 205x2

    Metcon: 135x12, 155x3

    ReplyDelete
  9. SWOD:
    95x3, 135x3, 155x3, 170x3, 185x3

    Metcon: 155 RX

    ReplyDelete