11 05 11

Strength:
Front squats 3 x 3
155# x 3
175# x 1 (fail)
175# x 3
185# x 1 (fail)

Metcon:  main site wod

Thursday 111103

Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.

score 9:00 and 570#

**used 95# for the snatch and had one fail out of 7 attempts

11 04 11

Metcon 1:

"Helen"
3 rounds for time
400 m run
21 kb swings 24 kg
12 pull ups            

score 9:46  (used treadmill)

Metcon 2:

"Lynn"
5 rounds for max reps
Bench press bw 170 lbs
chin ups                         

score  6/13 6/10 5/12 5/12 4/13

11 02 11

Metcon

5 minute AMRAP
10 double unders
10 Ab mat sit ups
10 Lunges
Rest 2 minutes                     

Score 5

5 minute AMRAP
10 GHD sit ups
10 Push ups
10 45# plate step ups 20"
Rest 2 minutes                    

Score 3 + 5

5 minute AMRAP
10 SDHP KB 2 pood
10 Toes to bar
10 Air squats                      

 Score 3 + 3        

10 31 11

Metcon
2 rounds
16 Cleans 135#
400 m row
16 burpees
400 m row                            

score 15:15

10 30 11

Strength total:Cleans/ Bench press/ Overhead Squats

Score
Cleans 165#
Bench 190#
OHS 135#
                                           
Total 490#

Metcon
5 rounds
200 m run
9 ring dips
12 pull ups
15 wall balls                       

score 15:50