Friday 12.23.11

Melissa working hard to get as many pull ups as possible in 3 minutes
SWOD: One Arm Kettlebell/ Dumbbell Rows (each arm).  3 Sets x max. reps @ heaviest weight possible

Metcon: 4 rounds for time of:
- 200m Sprint
- 6 Power Cleans @ 65% 1rm
- 12 Knees to Elbows

Post weights and times to comments.

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8 comments:

  1. Steve LFriday, December 23, 2011 10:14:00 AM

    SWOD: 88 lbs
    Metcon: 8:00

    ReplyDelete
  2. JennaFriday, December 23, 2011 10:17:00 AM

    SWOD: 10 right 10 left @ 44lbs, 12 right 12 left @ 44lbs, 10 right 10 left @ 53lbs
    Metcon: 10:41 @ 85lbs

    ReplyDelete
  3. MikeCFriday, December 23, 2011 10:26:00 AM

    5K Run
    SWOD 2x70#, 1x88#
    Metcon 9:44@100#

    ReplyDelete
  4. JennyFriday, December 23, 2011 10:36:00 AM

    SWOD: 26# kb 10/11, 15/15, 15/15
    WOD:15:23 65#

    ReplyDelete
  5. MichelleFriday, December 23, 2011 11:50:00 AM

    SWOD: 26# kb 10/10, 10/10, 10/10
    Metcon: 14:08 45#

    ReplyDelete
  6. DougFriday, December 23, 2011 5:53:00 PM

    1000 m. row(4:08) Bergener w/u +100 du's
    shoulder press make up: w/u with bar x8,65x6,75x4,85x2,95x1. w/o 100x3x3, 105x2x2,115x1x5(15 second intervals)
    situps 3x12 @ body weight,3x12 +25#

    ReplyDelete
  7. BrookeFriday, December 23, 2011 6:19:00 PM

    SWOD: worked on Power Cleans 4 sets of 3 at 105lbs

    Metcon: 11:34 at 90 lbs

    ReplyDelete
  8. Steve ELSaturday, December 24, 2011 9:25:00 AM

    Bench = 95x10, 135x8, 185x8, 225x4, 225x2, 225x2, 135+ 88lb of chain x 6 reps x 2 sets
    Inclince = 95x10, 135x8, 225x3, 225x2, 135X 88 lb of chain x 3 reps x 2 sets
    KB Flys = 3 sets of 6 at 44lbs
    Shoulder Press = 95x8x3, 135x5
    Single arm KB swings = 10 each arm x 3 sets @ 44lb
    Single arm KB shoulder press = 44lb x 8 x 2 sets

    ReplyDelete

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