Thursday 4.14.11

Alex looking determined to complete the ring row

SWOD:   Clean and Jerk, 1 RM.  Compare your weight to 1.10.11.

Metcon:  AMRAP in 8:00 of:

- 8 Wall Ball Shots (Heaviest ball you can get to the 10' target)

- 8 KB Swings (Heaviest KB you can swing with good form)

For the SWOD, keep the reps low and work up to a new 1rm PR.  This should be a full squat clean and a jerk.  The jerk can be split and push jerk style.  The metcon is short so make sure you up the intensity and move fast through the movements.  Pick the heaviest ball and the heaviest KB you can maintain good form with!

Post weights and rounds to comments. cc

Tuesday 2.22.11

Nice Set up!

Warm Up: 10min

- Coach’s Choice

SWOD: Max Wall Ball Vertical Throw (20/14 - 3 attempts)

Metcon: 5 Rounds
- 3 Deadlifts @ 75% of 1rm
- 50 Meter Sprint (25 up and Back)
- 10 Wall Balls (20/14)

For the SWOD, you will have 3 attempts to throw the wall ball as high as you can. Use your legs to do the majority of the work and once you are out of the hole push the ball with your arms & shoulders to complete the throw. Good Luck!