Tuesday 11.08.11

 
 Bryant showing how to keep his body straight in a strict set of Toes to Bars

SWOD: Power Cleans: 2, 2, 2, 2, 2

Metcon: 5 Rounds of:
-6 Hang Power Cleans @ 80% of today's top 2 rm
-12 Toes to Bar
-250m Row

There is no time component to today's metcon, but complete as fast as good form will allow you to.  The Rows should be an all out sprint, so the longer you're waiting for a rower to free up, the faster your 250 m should be!

Post weights and fastest Row times to comments.

13 comments:

  1. SWOD: worked up to 125 x 2, 135 x 1

    Metcon: @100, rows between :57 and 1:02

    ReplyDelete
  2. SWOD: 85, 95, 105, 105, 105
    Metcon: 85lbs/ rower: 54, 55, 57, 57, 57

    ReplyDelete
  3. 135,155,165,175,185
    3 rounds and 6hang cleans and 5 ghd situps. at 20 minutes.

    ReplyDelete
  4. SWOD: 65, 85, 105, 115x2, 125x1
    Metcon: 5 rounds w/ 95# fastest row :55, slowest 1:00

    ReplyDelete
  5. SWOD:
    135x2, 155x2, 185x2, 205x2, 225x2, 235x2, 250x1 (PR)

    Metcon:
    No time component? Yeah, right.

    18:59 @ 185# (lost some seconds to sharing a bar and waiting for a rower, but still crushed me. Who the hell programs this stuff???)

    ReplyDelete
  6. 115x2,135x2,(145x1,145x1),135x2,135x2,(140x1)
    135x2... Apparently 135 is my 2RM

    15:48 Rx@115# no waiting

    ReplyDelete
  7. Swod: 75, 85, 95, 105, 115x1
    Metcon: 85#

    ReplyDelete
  8. SWOD:135x2,155x2,185x2,205x2,225x2,235x2,245x1
    METCON: 185# 18:??, fastest row 44sec

    ReplyDelete
  9. swod; 155x3 165 x1
    metcon; 125# 18;30 all rows under/or at :58 sec.

    ReplyDelete
  10. 165,185,205(PR),failed 225, 210(PR 2rm and 1rm)

    165# for Metcon and used my scba mask during the row.

    ReplyDelete
  11. SWOD:135, 165, 185, 205, 225x2 245x1 (PR)
    Metcon: 185# hang cleans 15:26

    ReplyDelete
  12. SWOD: up to 120x2
    Metcon: 96# HPC...ummmm that was crazy hard! all rows under :59..at least that was good =)

    ReplyDelete
  13. SWOD: 75,95,135,155(1x)
    Metcon: 0:54 110#

    ReplyDelete