Friday 9.16.11

Who is going to scale up the push ups like these old man-warrior dash competing-endurance hill running- fit Compound members?
SWOD: Kettlebell Snatch - Do 5 reps per arm at each KB weight until no longer able to complete the reps (make sure you take rest periods between sets, this is a strength workout)

Metcon: 7 rounds for time of:
- 5 Deadlifts @ 60% of 1rm
- 200 yard Sprint
- 15 Push Ups

Post heaviest KB and times to comments. cc
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12 comments:

  1. DietrichFriday, September 16, 2011 10:39:00 AM

    63# KB snatch x5
    14:42 @ 190 clapping pus last 2 rds

    ReplyDelete
  2. ChrisFriday, September 16, 2011 10:40:00 AM

    63# kb x 5
    20:57 at 165 and various pushups

    ReplyDelete
  3. MattFriday, September 16, 2011 11:04:00 AM

    SWOD:
    Shoulder Press
    95x5,115x5,135x5,155x5,185x5

    METCON: Deads @315# 17:23

    ReplyDelete
  4. JennaFriday, September 16, 2011 11:32:00 AM

    SWOD: 35lb KB 5x1/ 26lb 5x3
    Metcon: 16:44 at 100 and last 4 sets on 12in box for pushups

    ReplyDelete
  5. JennyFriday, September 16, 2011 5:31:00 PM

    SWOD: back squat practice 125x5
    WOD: 19:49 85#sumo DL chest to floor close grip push up

    ReplyDelete
  6. NicoleFriday, September 16, 2011 5:35:00 PM

    Metcon: 21:00 35 LBS

    ReplyDelete
  7. ReneeFriday, September 16, 2011 5:36:00 PM

    SWOD: 26#s KB
    METCON: 20:15 @ 45#s

    ReplyDelete
  8. JenniferFriday, September 16, 2011 6:08:00 PM

    SWOD: 35#kb
    METCON: 16:41@125lbs

    ReplyDelete
  9. Steve FFriday, September 16, 2011 6:18:00 PM

    63# KB
    11:28 w/ 165# dead lift

    ReplyDelete
  10. SteffanieFriday, September 16, 2011 6:23:00 PM

    Swod: 44#x1, 35x5
    Metcon: 18:08 @ 145#

    ReplyDelete
  11. GinaFriday, September 16, 2011 6:26:00 PM

    SWOD: 26# kettle bell
    METCON: 20:44@ 85#

    ReplyDelete
  12. DaniFriday, September 16, 2011 6:29:00 PM

    Swod:35#
    Metcon: 20:25 155#

    ReplyDelete

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