Tuesday 8.16.11

If you are still working on putting together several strict pull ups, use Ring Rows today instead
SWOD: Power Snatch 1-1-1-1-1

Metcon: Complete 5 rounds:
-4 Power Snatches @ 70% of 1 RM
-Max Rep Strict Pull Ups/ Ring Rows
-Max Rep Push Ups

*Rest 2 min. between rounds. 

There is no time component for this workout, maximum amount of reps in the strictest form possible should be your goal.  But don't take too much rest time between rounds, move methodically through all exercises.

Post loads and total reps to comments. cc
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17 comments:

  1. Ryan S.Tuesday, August 16, 2011 10:05:00 AM

    37 Pullups -PR

    SWOD: 115, 125, 130, 135 (fail), 135 (PR), 140 (fail)

    Metcon:
    -Snatches @ 115#, Pullups as RX'd, plyo pushups
    -No failed snatches
    -Rounds of 12/10, 10/12, 9/12, 9/14, 7/11. 106 total reps.

    ReplyDelete
  2. JennyTuesday, August 16, 2011 10:26:00 AM

    SWOD:single arm kettlebell rows max rep 26# left-15 right 18

    WOD: 44#KB swing instead of snatch. strict pullups-3,2,1,2,1 close grip push ups 12,10,8,6,7

    ReplyDelete
  3. ChrisTuesday, August 16, 2011 10:28:00 AM

    155 power snatch

    metcon 4/12 2/10 4/10 6/8 4/10

    ReplyDelete
  4. KOSSTuesday, August 16, 2011 10:31:00 AM

    SWOD: Failed at 135# 3 Times, 115 Max

    MetCon: PS Rx + 15# (Form Was Better)
    5/10, 4/9, 4/9, 3/7, 4/7

    ReplyDelete
  5. HollyTuesday, August 16, 2011 10:36:00 AM

    SWOD: 55, 65, 85, 90, 90
    Metcon: 5 kip/15, 5 kip/10, 2 strict w/blk band/12, 2 st. w/bk bd./7, 5 kip/6

    ReplyDelete
  6. Steve ELTuesday, August 16, 2011 1:16:00 PM

    SWOD = 75,105,135,155(fail),145,145

    MetCon = As Rx'd at 105 P.S. - 12/25, 10/20, 11/17, 12/15, 15/14

    ReplyDelete
  7. KimTuesday, August 16, 2011 5:00:00 PM

    Had a good snatch day! Weight was low but
    Had many good hang snatch form!
    65x1 55lbs for my hanging snatch!
    32 total pullups. 74 total pushups

    ReplyDelete
  8. GinaTuesday, August 16, 2011 5:38:00 PM

    SWOD: 45x4, 55x1
    METCON: 45PS, 40 ring rows, 60 pushups

    ReplyDelete
  9. StefanTuesday, August 16, 2011 5:39:00 PM

    SWOD: 145X4,150X1
    METCON:100lbs, 35 pullups, 107 pushups

    ReplyDelete
  10. Steve FTuesday, August 16, 2011 6:43:00 PM

    75# hang clean practice
    10/37, 10/22, 5/20, 5/18, 5,18

    ReplyDelete
  11. Melissa MurphyTuesday, August 16, 2011 6:48:00 PM

    SWOD: 75#x2 tried 80# and 85#
    Metcon: 4/15, 3/15, 2/15, 1/15, 1/15
    Power snatch @ 55#

    ReplyDelete
  12. DougTuesday, August 16, 2011 7:03:00 PM

    swod; went to hang power snatch practice @ 95
    metcon: hps @ 85#, 7,22 7,22 7,17 6,18 5,19
    total 32,98

    ReplyDelete
  13. KellyTuesday, August 16, 2011 7:49:00 PM

    Running WOD #1 at track
    400 m x 5 with 1 min rest between: 2:04,2:03,2:09,2:08,2:07

    ReplyDelete
  14. KCTuesday, August 16, 2011 8:15:00 PM

    SWOD...155
    METCON...120 cant remember PU/PU
    Thanks for keeping the gym open Compound.
    Nice Cart Dougie Fresh!!!

    ReplyDelete
  15. ALANTuesday, August 16, 2011 10:04:00 PM

    SWOD: 1RM 190
    METCON: 135, 33-8,25-7,20-6,15-5,11-5

    ReplyDelete
  16. MattTuesday, August 16, 2011 10:38:00 PM

    Barbell Club:
    1RM snatch many failed attempts around 150-160#
    3(triples) from the high hang position @ 95# for about 100 reps!!! for technique

    ReplyDelete
  17. danyelWednesday, August 17, 2011 6:21:00 AM

    SWOD: 75x2, failed a bunch of times at 80#
    Metcon: 55# 6/19,6/16,5/13,7/15,7/15

    ReplyDelete

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