Thursday 12.15.11

Geoff, Alan, and Dietrich performing muscle ups during "Ryan" workout
SWOD: Shoulder Press 65%x 3, 75%x 3, 85%x max reps

Metcon:  Reps of 12-10-8-6-4-2:
- Clean & Jerk (60-70% 1rm Jerk)
- Toes to Bar

THIS IS NOT FOR TIME (but a 20:00 minute time cap as always).  Keep moving through the workout, focusing on the best form possible for each rep.  This is more of a skill development workout, but believe me it will still leave you winded! 

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8 comments:

  1. BrookeThursday, December 15, 2011 6:06:00 AM

    SWOD: 65 x3, 75 x3, 80 x3

    Metcon: 22 min and some @ 95 lbs

    ReplyDelete
  2. JennaThursday, December 15, 2011 10:29:00 AM

    Warmup: 53 double unders! (PR)
    SWOD: 55x3, 65x3, 75x5
    Metcon: 19:36 @ 90lbs

    ReplyDelete
  3. Melissa MurphyThursday, December 15, 2011 1:38:00 PM

    SWOD 65x3, 75x3, 85x3
    Metcon: clean and jerk @ 85#

    ReplyDelete
  4. Steve FThursday, December 15, 2011 6:25:00 PM

    Where was everyone at 4:30??

    SWOD: 110x3, 130x3, 160x2
    METCON: 115# clean and jerk. Time: who's really watching the clock anyways?

    ReplyDelete
  5. JennyThursday, December 15, 2011 6:29:00 PM

    Garage WOD: 3Rounds
    400m run
    14 30# goblet squats
    7 pregnant burpees
    13:23

    ReplyDelete
  6. SteffanieThursday, December 15, 2011 7:25:00 PM

    Swod: 55x3, 60x3, 65x4
    Metcon: 20:20 @ 80# x12, 10, 8, 75# x6, 4, 2

    ReplyDelete
  7. John EThursday, December 15, 2011 7:27:00 PM

    SWOD: 75/95/106x4
    Metcon: 24:13 85#

    ReplyDelete
  8. MattFriday, December 16, 2011 4:23:00 AM

    SWOD: 175x3, 185x3, 195x2
    METCON: @165#

    ReplyDelete

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