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.
SWOD: worked up to 125 x 2, 135 x 1
ReplyDeleteMetcon: @100, rows between :57 and 1:02
SWOD: 85, 95, 105, 105, 105
ReplyDeleteMetcon: 85lbs/ rower: 54, 55, 57, 57, 57
135,155,165,175,185
ReplyDelete3 rounds and 6hang cleans and 5 ghd situps. at 20 minutes.
SWOD: 65, 85, 105, 115x2, 125x1
ReplyDeleteMetcon: 5 rounds w/ 95# fastest row :55, slowest 1:00
SWOD:
ReplyDelete135x2, 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???)
115x2,135x2,(145x1,145x1),135x2,135x2,(140x1)
ReplyDelete135x2... Apparently 135 is my 2RM
15:48 Rx@115# no waiting
Swod: 75, 85, 95, 105, 115x1
ReplyDeleteMetcon: 85#
SWOD:135x2,155x2,185x2,205x2,225x2,235x2,245x1
ReplyDeleteMETCON: 185# 18:??, fastest row 44sec
swod; 155x3 165 x1
ReplyDeletemetcon; 125# 18;30 all rows under/or at :58 sec.
165,185,205(PR),failed 225, 210(PR 2rm and 1rm)
ReplyDelete165# for Metcon and used my scba mask during the row.
SWOD:135, 165, 185, 205, 225x2 245x1 (PR)
ReplyDeleteMetcon: 185# hang cleans 15:26
SWOD: up to 120x2
ReplyDeleteMetcon: 96# HPC...ummmm that was crazy hard! all rows under :59..at least that was good =)
SWOD: 75,95,135,155(1x)
ReplyDeleteMetcon: 0:54 110#