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| Good team work. The facial expressions are great from both pictures |
Conditioning: Max Rounds in 3 minutes of:
- 3 Hang Power Cleans @ 65% of today's weight
- 6 Sit Ups
- 9 Air Squats
Repeat for 5 cycles, rest one minute between cycles.
For ease of recording your numbers, begin your count each round where you left off last round.
Post weights and rounds to comments.
SWOD- 55, 65, 85, 95, 100
ReplyDeleteMETCON- 21 rds @ 65lbs
SWOD: 135X3
ReplyDeleteMetcon: 22 rds +3 sguats @ 95#
SWOD: 5x3 @ 115lbs
ReplyDeleteMetcon: 21 rds + 4 @ 85lbs
SWOD: 5x3 @ 115 (80% 1RM)
ReplyDeleteMetcon: 19 rds + 3 HPC @ 85lbs
SWOD 5x3 @ 205
ReplyDeleteMetCon: 24rds+3 HPC @ 135
SWOD: 4X3 @90, 100x1
ReplyDeleteMetcon: 21 rds + 2 sit ups
SWOD 5x3 135# PC
ReplyDeleteMetcon 16rds+3PC+6SU+6AS
SWOD 5x3@ 95
ReplyDeleteMet con: 16+6
swod:power clean to 165x1 got sidetracked to a 1rm somehow (failed at 175 but apparently I had the weight high enough just need to fully commit to getting under it)
ReplyDeletemetcon: 21 rounds @ 110# hpc
205x4x3, 1x2
ReplyDelete24rds + 4
Swod 5x3 115#
ReplyDeleteMetcon 20 rnds +3 hang pwr cleans + 4situps @95#
The wod wasn't easy, but really liked this one :)
100x3 - 115x2
ReplyDelete25rds + 9 @ 75lb(should have used 85+lb)
Swod: 105x5x3
ReplyDeleteMetcon: 22 rds + 3 HPC's @75# (2 rds of power cleans, 3 rds of hang power cleans)
Swod: back squat ---->160x3 for strength
ReplyDeleteMetcon: 22 rounds 85# (had to finagle (sp?) math because we started each round with hang cleans. Luckily I used the white boeard to mark everything.
Swod: back squat ---->160x3 for strength
ReplyDeleteMetcon: 22 rounds 95# (had to finagle (sp?) math because we started each round with hang cleans. Luckily I used the white board to mark everything.