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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.

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Reader Comments (11)

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!

November 22, 2011 | Unregistered CommenterDato

Strength: Worked up to BS 165# x 7 reps

November 22, 2011 | Unregistered CommenterJK

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

November 22, 2011 | Unregistered CommenterJess

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.

November 22, 2011 | Unregistered CommenterTC

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

November 22, 2011 | Unregistered CommenterJustinH

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#

November 22, 2011 | Unregistered CommenterKlempsun

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.

November 22, 2011 | Unregistered CommenterEddie W.

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

November 22, 2011 | Unregistered CommenterAndrew

Back squat - 165#
Metcon - sled @135#

November 22, 2011 | Unregistered CommenterRoxan

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

Sled + 180lbs

November 22, 2011 | Unregistered Commenter27

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

November 23, 2011 | Unregistered CommenterScott Z

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