20-15-10 reps for time of:
Push ball
Kipping pull-ups" />

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Tom destroying a 500 m row
Tuesday March 10 2009

  • Muscle snatch + 2 OHS - heavy MS single
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
20-15-10 reps for time of:
Push ball
Kipping pull-ups
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8 Comments
JulieM 1 | 2009-03-10
Good Morning! What is Push ball? Thanks! Julie
ADR 2 | 2009-03-10
It's similar to wall ball, but without the full squat...only a push press. The description the exercises section has: "Holding a medicine ball at shoulder height. Use a quick bend and return drive of the legs to initiate a launch of the ball. Follow through with arm extension, pushing the ball up to a target. Catch the ball following its bounce off the target, return to shoulder height, and repeat." There is a video that may help in: Exercises -> General -> Push Ball
ADR 3 | 2009-03-10
Muscle snatch + 2 OHS - heavy MS single - 125# Snatch - 80% x 1 x 3 - 145# Clean & jerk - 80% x 1 x 3 - 185# 20-15-10 reps for time of: Push ball - 20# Ball Kipping pull-ups 3:37
Rossi 4 | 2009-03-10
Muscle Sn + 2 OHS - 145# Sn - 1 x 3 - 155# CJ - 1 X 3 - 195# MetCon - completed but no time
Kristofer 5 | 2009-03-10
What are you guys doing for a warm-up and cool-down? Or do you?
Kevin Parsons 6 | 2009-03-10
I do basically the same routine no matter what kind of lifting I'm doing. I usually warm-up with a dynamic warm-up followed by the Burg warmup. Their was a video of Greg doing a dynamic warm-up posted a few months ago but their is also a video of Aimee doing a dynamic warm-up in the general excercises section. Not sure if their is a video of the Burg warm-up on here, but I believe I have seen them on on youtube. After tht sequence, I do 2-3 sets of increasing weight leading up to my first work set of whatever excercise is first.
jongb 7 | 2009-03-11
Muscle snatch + 2 OHS - heavy MS single =128lbs Snatch - 80% x 1 x 3 =117lbs Clean & jerk - 80% x 1 x 3 =166lbs 20-15-10 reps for time of: Push ball Kipping pull-ups =3:54
ken c 8 | 2009-03-11
44/6'1"/185 muscle snatch + 2 ohs 165 snatch 155 clean and jerk 195 tried gwen for the first time. not so much a metcon. 15 at 155 (got 12. rested and then finished the last 3) 12 at 135 9 at 135
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