Tuesday November 22, 2011

John and Ted on their 10 min standing test.

WOD

ROMIK

- pigeon 2 min/side

- FS hold 1 min

Strength

- back squat: 3-3-3-3-AMRAP; rest as needed

Supplemental/MetCon

4 rounds:

- 5 muscle-ups (scale as needed, but make sure MU transition practice is achieved in scaling)

rest 2 min

- 50yd sled pull (think "march" rather than "sprint", load is up to you, add weight each set if necessary)

rest 2 min

Post results and thoughts to comments.

Comments

[Dato]

BS: 175/185/195/205/220x15

Metcon: Still can't do ring work due to shoulder. Subbed strict pullups. Pulls - sled + 200#. Legs gon' be hurtin' tomorrow!

[JK]

Strength: Worked up to BS 165# x 7 reps

[Jess]

Strength- 85# x 10
Metcon- sled @ 90 / 90 / 115 / 135

[TC]

Did snatch balance 2 reps. Worked to 155. Then worked on power snatch at same weight. Then did some sled work. Pulled both sleds down and back which was kinda tiring then picked up glass then dimed up Jeff Seip (birddog) playing what seemed like 3 on 1 basketball. Peace.

[JustinH]

Strength: 175/185/195/205/215x10
MetCon: MU practice; sled @ 180#

[Klempsun]

Strength: 165/185/205/215/225 x 8
Supplemental/MetCon: Completed all MU's and got a PR of 3 in a row / Sled March @ 180#

[Eddie W.]

Strength: 240/250/260/270/280 (8)

Supp/Metcon: Jumped into 5 MU/round, I will get these very soon. Did the four sled pulls @ 225 lbs. plus the sled.

[Andrew]

Strength: 245, 255, 265, 275, 280x8
Metcon: first two rounds of MU unbroken. sled pull with 3 plates, i dig it

[Roxan]

Back squat - 165#
Metcon - sled @135#

[27]

BS: 225/235/245/255/265x12

Sled + 180lbs

[Scott Z]

BS: 135/145/155/165/175/185x9
MU's: had one round where I got 3 unbroken