For time:
200 m row
10 push ball - 10% BW
300 m row
10 KB swings - 35% BW
400 m row
10 ball slams - 15% BW
500 m row

Post numbers and questions to comments." />

Home   |   Contact   |   Help   |   Mobile Wednesday May 7 2008 Snatch - 85% x 1 x 3 Clean & Jerk - 85% x 1 x 3 Front Squat - 90% x 2 x 3 For time: 200 m row 10 push ball - 10% BW 300 m row 10 KB swings - 35% BW 400 m row 10 ball slams - 15% BW 500 m row Post numbers and questions to comments. Books  |  DVDs  |  Posters  |  Equipment  |  Product Packages  |  Clothing & Merchandise  |  Supplements  |  Seminars & Events Ultimate Sandbag Bag & Filler Packages Werksan Training Bumper Plates Weightlifting Seminar Level 1 - Sunnyvale, CA - September 7-8 The Portable Greg Everett: Collected Articles 2005-2012 (E-Book) 13 Comments justin Fricke 1 | 2008-05-06 Modified 200 meter row 15 Db Swings 300 meter row 15 hyperext. 400 meter row 15 DB swings 500 m row 8:30 really it is the first time i have ever timed curious to see some others and where i am at...I like competition Josh Everett 2 | 2008-05-06 My time was 3:45. Sorry! I was a little tired. Mary Everett 3 | 2008-05-06 That's my MAN!!!!! justin fricke 4 | 2008-05-07 I have a lot o fwork to do ...amazing josh EricBrandom 5 | 2008-05-07 4:11 Snatch 85K C&J 110k FS 135k Trevor Salmon 6 | 2008-05-07 I have been focusing on O lifts for the past 2 months with minimal metcons so working back at it with the shorter intense ones like this. OUCH 7:36 as rx'd (8kg for push ball, 24kg for kb swing,12kg for slam ball) peter haas 7 | 2008-05-07 Snatch - 170lbs x 1 x 3 Clean & Jerk - 200lbs x 1 x 3 Front Squat - 225lbs x 2 x 3 metcon = 7:32 Damn, that's an awesome time Josh! What is that, like a split of 1:20/500m? Strong work! josh everett 8 | 2008-05-07 someone is playing around... i didn't do this workout. I doubt that was Mary who posted. My guess is Danny or Mike! josh everett 9 | 2008-05-07 just looked at the workout... I'd be 6minutes on the rower alone! Kramer 10 | 2008-05-08 Full snatch isn't coming together...just not getting under. So went up to 115 (power) with 2 each OHS Up to 195 C&J, but missed lock-out on the jerk 225 front squats...can go a little higher here. 11:23 Metcon...lots of transition time frm rower to other implements Adc (CFS) BW 70kg 11 | 2008-05-08 S 55kg F,F,F Just about to drop weight ,Suddenly comes together 1-1-1 C&J 70kg FS 90kg Met Con CF Main WOD later Doug 12 | 2008-05-09 I've really been enjoying the metcons posted recently (last few months) Thank you all so much for this service. Allen Y 13 | 2008-05-15 Performed on 5/14/08 Did my regular workout and the metcon: 7:39 with the following modifications due to equipment available. 20# MB on push ball which is ~11%BW 55# KB on swings which is ~29%BW 20# MB on slam ball which is ~11%BW Leave a Comment Name Comment Verify   Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics AND get a free issue of the Performance Menu journal. 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