Friday 8.31.12

We've re-arranged the gym slightly, set up this Powerlifting area with the majority of the metal weight plates.   We also slid the other squat racks down to the remaining platforms so there is less crowding towards the front of the gym 
also remember, there are 4 Squat racks available on the Pull Up structure.

Strength: Weighted Chin Up.  Find 3rm.

Conditioning: “Helen”
3 Rounds for Time of:
- 400m Run
- 21 Kettlebell Swings (53/35#)
- 12 Pull Ups

Post weights and times to comments.

10 comments:

  1. SWOD: 17.5 x3

    Metcon: 11:24 rx, PR by 1:30

    ReplyDelete
  2. SWOD: KIPS
    WOD: 16:54 @35KB

    ReplyDelete
  3. 79x2, fail /70x2, fail / 9:52

    ReplyDelete
  4. Swod: body weight chin ups x3
    Metcon: 11:51 rx'd pr

    ReplyDelete
  5. SWOD: BW+10# 3RM / 12.5# 1RM
    METCON: 18:50 (1ST RD 53#KB, 2ND & 3RD RD 44#KB)

    ReplyDelete
  6. Weighted Chinups
    3x30, 3x35x2 1x50failed
    Metcon 12:01 rx

    ReplyDelete
  7. Oly class makeup: snatch %'s 88#, 2x3, 95# 2x3, 101, 2x2
    Snatch pulls at 135# 5sets x3 reps

    ReplyDelete
  8. Swod: bodyweight strict x2
    Metcon: 15:47 rx'd, PR

    ReplyDelete
  9. @ wrk
    Metcon: 13:58 w/ 50#db. estimated distance for 400, approx 2:30 ea.

    ReplyDelete