Tuesday 12.06.11


A little Tabata FGB fun!
 SWOD:  Deadlift 5 x 3 @ about 75-85% of 1rm

Metcon: As many rounds in 12:00 of:
- 4 Power Cleans @ 70% 1RM power clean
- 8 Push Ups
- 12 Sit Ups

Post weights and rounds to comments.

18 comments:

  1. SWOD: 155 5x3
    Metcon: 8rds + 3 cleans @ 70lbs

    First day back after being out sick for a week..oh boy.

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  2. SWOD- 185,180,180,175,175.....after being out so long , I couldn't find my 5x3 RM...but I did in the end!

    METCON- 8rds +4 PC's @ 75lbs

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  3. SWOD: 200lb 5 x3

    Metcon: 7rds plus 3 push-ups

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  4. SWOD 240# 5x3

    Metcon 8Rds + Cleans + Situps + 3 Pushups
    (105#/GHD SitUps/20"Box Pushups)

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  5. SWOD: 205lbs 5x3
    Metcon: 9rds + 2 power cleans @ 90lbs

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  6. Metcon 9rnds + 3 pwrcleans @ 175

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  7. SWOD: 195lbs 5x3
    Metcon: 8rds + pc's and 2 push ups @ 85lbs

    Felt much better about this swod and metcon than yesterday..it was all bad yesterday =(

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  8. Metcon: 10 Rounds @ 175# (10 Min AMRAP, not 12)

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  9. w/u prior to Oly class: atlas stones
    43# @ 6' x6
    95# @4'6" x3
    Oly Class..to much to list..need to be there. Awesome !!

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  10. got my dead lifts in yesterday...135# x8, 225#x4, 315#x2

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  11. Swod: 215x2(x2)200x3(x2)=4
    Metcon 9rds 75#

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  12. SWOD: 110x5x3
    Metcon: 6rds + 1rep; 1rd @ 45#, 5rds @ 65#, 20" box pu

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  13. 115#, 85% deadlift
    8 or 9 complete rds @ 75#

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  14. Swod: 200x3x3, 200x2 (ran out of time)
    Metcon: 8 rds + 6 push ups @80#

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  15. SWOD: 310# @ 5x3
    METCON: 10 rounds + 3 PU

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  16. Metcon: 10 rounds + 4 pwr cleans
    *did this Wednesday.

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