Tuesday 08.23.11

We had a lot of good rope climbing PRs going on last week.  That rope is always hanging there, make sure you work rope climbing into your warm ups in lieu of pull ups or toes to bars or other similar movements that tax your grip.

SWOD: Clean 1 rep Max, then 90%x2, and 80%x3.

Metcon: Complete for time:
-Sprint 250m Row
Then
-50 Kettlebell Swings
-50 Toes to Bars

You can break up the reps any way you'd like.

Post weights, times and penalties to comments. cc
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19 comments:

  1. KateTuesday, August 23, 2011 5:50:00 AM

    SWOD-105, 95, 85

    METCON-9:56 @ 44lbs

    ReplyDelete
  2. danyelTuesday, August 23, 2011 8:18:00 AM

    SWOD: 90x1(PR),80x2,70x3
    Metcon: 10:59 w/ 44lb kb

    ReplyDelete
  3. NicoleTuesday, August 23, 2011 10:33:00 AM

    SWOD: 125x1, 115x2, 105x3

    MetCon: 9:26 Rx (44kb)

    ReplyDelete
  4. HollyTuesday, August 23, 2011 10:47:00 AM

    125X1
    13:00 44# KB Rx

    ReplyDelete
  5. JoyceTuesday, August 23, 2011 10:56:00 AM

    SWOD: 100x1, 90x2, 80x3

    METCON: 10:45 @ 35# and mostly TTB then KTE

    ReplyDelete
  6. ChrisTuesday, August 23, 2011 11:11:00 AM

    190,170,150
    Metcon 16:13 44#kb.
    sub 30 second row. (28 i think?)

    ReplyDelete
  7. Steve ELTuesday, August 23, 2011 11:17:00 AM

    SWOD = Clean - 215 lbs PR
    MetCon = 7:14 with the 60lb KB

    ReplyDelete
  8. StefanTuesday, August 23, 2011 5:28:00 PM

    SWOD: 225 1RM, 205x2, 185x3
    MetCon: 8:50 44lb KB

    ReplyDelete
  9. kossTuesday, August 23, 2011 5:35:00 PM

    SWOD:155x1, 140x3, 125x3

    MetCon: 11:50 w/44# KB

    ReplyDelete
  10. Steve FTuesday, August 23, 2011 5:43:00 PM

    155 1rm, 140x2, 125x3
    metcon: 9:46 @ 44lbs. melissa I told you not to show me up with 54 lbs...I'm never speaking to you again!

    ReplyDelete
  11. ALANTuesday, August 23, 2011 5:56:00 PM

    SWOD: 265 1RM
    METCON: JUST PLAIN PATHETIC. I JUST COULD NOT PUSH MYSELF TODAY.

    ReplyDelete
  12. Ryan S.Tuesday, August 23, 2011 6:05:00 PM

    SWOD: 245# 1RM (PR)

    Metcon: 6:20 w/62#kb

    ReplyDelete
  13. Melissa MurphyTuesday, August 23, 2011 6:07:00 PM

    SWOD: 115#x1, 105#x2, 90#x3
    Metcon: 24:58 w/53#kb

    *It's a good thing it was 53# Steve ;) I was so slow I more than doubled your time!

    *The challenge is in your hands Doug :)

    ReplyDelete
  14. DougTuesday, August 23, 2011 7:06:00 PM

    swod: 155x1 (failed at pr attempt 172)140x2,120x3
    metcon: Bamm!! Im with you Murphy, you swing the 53# and I got the 70#..thats the deal. 9:58 @70# kb and toes to bar(first bar Craig as instructed)

    ReplyDelete
  15. John ETuesday, August 23, 2011 7:47:00 PM

    SWOD 150x1 135x2 120x3
    Metcon: 12:04 44# KB

    ReplyDelete
  16. SteffanieTuesday, August 23, 2011 8:15:00 PM

    Swod: 115x1 (120xfail), 105x2, 90x3
    Metcon: 12:04 w/44# kb (my awesome gloves did not help with this wod...good job Melissa, you are awesome!)

    ReplyDelete
  17. DietrichTuesday, August 23, 2011 9:10:00 PM

    Swod: 185x1 PR, 165x2, 147x3

    Metcon: 7:26 with 62# kb... I'm pretty sure. Whatever's on the whiteboard is correct.

    ReplyDelete
  18. MattTuesday, August 23, 2011 9:51:00 PM

    METCON: 70#kb @ 6:47
    SWOD:
    Barbell Club
    Full squat clean and jerk up to 225#

    ReplyDelete
  19. KristenTuesday, August 23, 2011 10:16:00 PM

    SWOD: 115x1 PR
    Metcon 13:23 44lbs first time actually getting toes to bar :)

    ReplyDelete

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