Tuesday 4.17.12

Good team work.  The facial expressions are great from both pictures
Strength:  Power Cleans - 5x3 @ 85% 1RM

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.

15 comments:

  1. SWOD- 55, 65, 85, 95, 100
    METCON- 21 rds @ 65lbs

    ReplyDelete
  2. SWOD: 135X3
    Metcon: 22 rds +3 sguats @ 95#

    ReplyDelete
  3. SWOD: 5x3 @ 115lbs
    Metcon: 21 rds + 4 @ 85lbs

    ReplyDelete
  4. SWOD: 5x3 @ 115 (80% 1RM)

    Metcon: 19 rds + 3 HPC @ 85lbs

    ReplyDelete
  5. SWOD 5x3 @ 205
    MetCon: 24rds+3 HPC @ 135

    ReplyDelete
  6. SWOD: 4X3 @90, 100x1
    Metcon: 21 rds + 2 sit ups

    ReplyDelete
  7. SWOD 5x3 135# PC
    Metcon 16rds+3PC+6SU+6AS

    ReplyDelete
  8. SWOD 5x3@ 95
    Met con: 16+6

    ReplyDelete
  9. 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)
    metcon: 21 rounds @ 110# hpc

    ReplyDelete
  10. Swod 5x3 115#
    Metcon 20 rnds +3 hang pwr cleans + 4situps @95#

    The wod wasn't easy, but really liked this one :)

    ReplyDelete
  11. 100x3 - 115x2

    25rds + 9 @ 75lb(should have used 85+lb)

    ReplyDelete
  12. Swod: 105x5x3
    Metcon: 22 rds + 3 HPC's @75# (2 rds of power cleans, 3 rds of hang power cleans)

    ReplyDelete
  13. Swod: back squat ---->160x3 for strength
    Metcon: 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.

    ReplyDelete
  14. Swod: back squat ---->160x3 for strength
    Metcon: 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.

    ReplyDelete