Sunday, February 13, 2011

Monday's WOD




3 rounds for time of:
Run 400m
30 Overhead squats (75# / 50#)
21 Pull-ups

Games Competitors:

MEBB(T):
Squat cleans
3-3-3-1-1-1
3x is 80% of max
1x is 90% of max

METCON:
For time:
50 Double unders
10 Burpees
40 Double unders
10 Burpees
30 Double unders
10 Burpees
20 Double unders
10 Burpees
10 Double unders
10 Burpees

Minimal WOD seperation required

Big congrats to Nick for placing 11th in his division at the Fittest Games in Austin on Sunday!!

2 comments:

Sean said...

Squat Clean 3-3-3-1-1-1:
135-155-175-185-195-205

DU/BP Metcon:
5:05

centurion_crossfit forthood said...

Squat Cleans: 155#, 155#, 155#, 185#, 185# (F)

METCON: 6:59 (did it before the squat cleans, probably not ideal!)