Friday, December 28, 2007

Friday December 28, 2007

SWAT

Freefall

Pullups
Ring Dips
KB SNATCH (44 lbs - 10-L/10-R)
Thrusters
Clean and Jerk


10, 9, 8...1 For time

Same workout but adjusted a bit because I just have two rowing machines and too many people to cycle through without conflicts. The Snatches made a bit harder.

Eugene 21:43
Frank 22:35
Erik 26:20
Chris 27:37
Tom 30:43
Kevin 34:25
JD 34:45
Mark 35:18
Byron 40:42

PM Group

Freefall for Stuart in 23:42

Just Shoot Me

Row 500
The Bear (95)
(Squat Clean, Press, Back Squat, Push Press, Front Squat, Thurster)
3 Weighted Pullups
5 Dead Hang Pullups
7 Kipping Pullups

3 Press
5 Push Press
7 Push Jerk (95)

Jennifer 29:50 (45 lbs)
Lance 30:40
Alex 32:22 (65 lbs)

Jack did a press, back squat and DL workout.

1 comment:

Micah said...

I attempted this one on 1-2-08. It nearly killed me. I hadn't been to the gym in at least a week, due to the holidays and a cold, and I wasn't ready for this one upon returning. I just couldn't breathe. It took me 23:53 to get through 10, 9, 8, and 7 reps. I was flat on my back and out of breath. I was going to quit but then just slowed down. I finally finished the whole thing in 43 minutes. It was miserable. I shouldn't have been there trying to work out. I will do it again in the near future, though. I want to see what a difference being healthy makes.