May 11, 2011
Run 400 meters
The Bear
Full squat clean + Press
Lower weight behind the neck for a Back Squat + Push Press
From the overhead position in one continuous movement Thruster
Reps of 5-4-3-2 for this exercise
3 Weighted Pullups
5 Dead Hang Pullups
7 Kipping Pullups
3 Barbell Press
5 Barbell Push Press
7 Barbell Push Jerk
4 rounds for time
Long, Metcon
Dave 20:53 115 35 run
Mike 20:59 115 35 run
Jules 21:50 95 25 run
Jennifer M. 24:15 row
Jennifer B. 25:56 65 row
Rich 32:15 105 35
Michelle B. 35:11
Previous times for this workout
(16 reps each of)
Double Unders
Pullups
DB Thrusters (35)
Hang Squat Clean (55%)
1-Hand KB Push Press (52) 8/8
Burpees
2-Hand KB Swing (52)
Barbell Squat Clean and Jerk (55%)
Run 400
Ring Dips
Barbell Snatch (55%)
DB Renegade Man Makers (35)
Back Squats (55%)
Wall Ball
KB Snatch (52)
Ball Slams (30)
Box Jumps
Run 400
Two Rounds for Time
Metcon, Odessey
Previous times for this workout
Poor Lance. An hour plus workout is a heck of a way to spend your day. Squat clean and jerks.
Posted by Eugene Allen at 9:36 p.m.
