Thursday 10.06.11

There is not many better exercises for moving large loads long distances.  Many of you were able to walk more weight than you Deadlift!
SWOD: Overhead squats 5-4-3-2-1

METCON: 4 rounds for time:
- 7 Overhead Squats (weight snatched from floor) -50-60% of todays heaviest
- 50yd sprint
- 9 pull ups
- 50yd sprint

Post weights and times to comments. cc
Posted by at
Labels: , ,

17 comments:

  1. DietrichWednesday, October 05, 2011 9:29:00 PM

    Thank you to Ryan and Erica for allowing/ putting up with me making up fran and filthy 50. I'm at work thurs and fri but I'm back on track sat.

    I think I'll do arms at work, perhaps some preacher curls.

    ReplyDelete
  2. Steve ELThursday, October 06, 2011 10:33:00 AM

    SWOD = 95, 115, 135, 145, 155
    MetCon = 7:50 with 80lb OHS

    ReplyDelete
  3. Steve LThursday, October 06, 2011 10:34:00 AM

    SWOD: 70 lbs
    Metcon: 10:42 @ 55lbs

    ReplyDelete
  4. MikeCThursday, October 06, 2011 10:36:00 AM

    SWOD 75#-105#

    Metcon 8:37@65#

    ReplyDelete
  5. BrookeThursday, October 06, 2011 10:38:00 AM

    SWOD:75 x5, 85 x4, 95 x3, 105 x2, 115 x1, 125 x1

    Metcon: 8:58 @ 75 with kipping pull-ups

    ReplyDelete
  6. JennaThursday, October 06, 2011 10:44:00 AM

    SWOD: 75x5, 85x4, 90x3, 95x2, 100x1
    Metcon: 7:21 rx @ 60lbs

    ReplyDelete
  7. jenn hThursday, October 06, 2011 10:48:00 AM

    OHS 65 x5, 75 x4, 85 x3, 95 x2, 105 x 1
    12:06 55# ohs banded p/u

    ReplyDelete
  8. CraigThursday, October 06, 2011 4:26:00 PM

    test

    ReplyDelete
  9. ALANThursday, October 06, 2011 4:33:00 PM

    SWOD: 215OHS (PR)
    METCON: 9:58 @ 145

    ReplyDelete
  10. MichelleThursday, October 06, 2011 5:34:00 PM

    SWOD: 15x5, 20x4, 35x3, 40x1
    Metcon: 12:00, 15lbs bar, green band pushups

    ReplyDelete
  11. BryantThursday, October 06, 2011 5:36:00 PM

    135, 155, 165, 175, 185 OHS

    8:47 @ 115 OHS

    ReplyDelete
  12. DougThursday, October 06, 2011 6:30:00 PM

    swod;80,95,105,120,135
    metcon; 8:11 @ 80#

    ReplyDelete
  13. ReneeThursday, October 06, 2011 6:31:00 PM

    SWOD: 35, 40, 45, 50, 55
    METCON: 10:50 @ 35#

    ReplyDelete
  14. JennyThursday, October 06, 2011 7:25:00 PM

    WOD: 45# hang snatch
    100m jog
    9 buterfly pullups
    100m jog
    4 rounds
    12:30

    ReplyDelete
  15. MattThursday, October 06, 2011 7:27:00 PM

    SWOD: 135x5,155x4,165x3,175x2,185x1

    METCON: @ 95# 8:31

    ReplyDelete
  16. SteffanieThursday, October 06, 2011 11:56:00 PM

    Swod: 65x5, 75x4, 85x3, 95x 2, 100x1, 105 x1 (to parallel, not below)
    Metcon: 8:50 @ 55#

    ReplyDelete
  17. John EFriday, October 07, 2011 10:31:00 AM

    SWOD: 75,85,95,105,115
    Metcon 16:?? 115# Back Squat, band PU

    ReplyDelete

Subscribe to: Post Comments (Atom)