Pat Harwood

Hometown:

Plymouth, Michigan

Gym:

Unaffiliated

Gender:

Male

Age:

Height:

5' 9"

Weight:

220 lbs

September 8, 2014

Workout Name:	metcon
Description:	10 min amrap 10 thrusters 95# 15 situps
Results:	6 rounds 10 reps Performed as RX

21 similar workouts

Date	Name	WorkoutDescription	Results
04/12/2015	strength and metcon	rdl x 5 95-145-195-225-245-265-275 touch and go cleans x 3 95-145-165-185-205-235 metcon emotm 12 1st minute 8 strict presses 115# 2nd minute 25 air squats and so on	6 rounds 0 reps Performed as RX
09/08/2014	metcon	10 min amrap 10 thrusters 95# 15 situps	6 rounds 10 reps Performed as RX
08/14/2014	2 metcons	8 min amrap 24 inch box jump x 10 5 pull ups 5 + 10 10 min amrap 10 dips 15 squats run 200	4 rounds 25 reps Performed as RX
08/08/2014	strength and metcon	strength low box squat worked up to 325# x 3 push press worked up to 260# x 1 metcon 5 minutes power clean 225#	15 reps Performed as RX
08/03/2014	strength and metcon	strength bent knee good mornings worked up to 235# x 5 back squats 5-4-3-2-1 305-325-350-370-385 metcon 12 min amrap 3 prw cleans 225# 6 bench press 205# 10 kb swings 70#	4 rounds 15 reps Performed as RX
07/21/2014	metcon	metcon emotm 15 1 hill sprint plus 3 box jumps metcon 2 5-1 thrusters 205# 25-20-15-10-5 kb swings 70#	13m 00s Performed as RX
07/20/2014	oly + metcon	oly snatch grip dl + snatch 95-115-135-150-165-180-195-205-215-225 (no misses) metcon 10 min amrap 10 lunges front rack 135# 20 pushups 25 situps 3 rnds time remaining 135# clean and jerks	176 reps Performed as RX
07/19/2014	oly + metcon	1 hang snatch just above knee + 1 hang snatch from hip 95-125-145-165-180-190-205(miss from hip)-205(miss from knee)-205(miss from hip) metcon 3 c and j 205# 10 pushups 20 squats 12 min amrap	3 rounds 3 reps Performed as RX
07/19/2014	strength + metcon	strength 1 and 1/4 squats x 3 185-235-275-315-315-335-335 1 front squat + 2 push presses 185-205-225-225-205-215 metcon 15 min amrap 6 push presses 6 front squats 6 dl 6 squat cleans 95#	6 rounds 0 reps Performed as RX
07/14/2014	oly + metcon	oly snatches x 1 75-95-115-135-145-165-185-185-185-185-185-195-195-195-205-205-205 1 squat clean + 5 front squats 205-225-235-255-285(f)-285 metcon 5 min amrap kb swings 70#	72 reps Performed as RX
07/12/2014	oly and metcon	oly muscle snatch + power snatch 95-115-135-155-165-185-205(F muscle snatch, got pwr snatch) 3 x 2 165 pwr pwr clean + 2 push jerks 165-185-205-225-235-235 metcon 3 pwr snatches 6 oh squats 9 behind neck snatch grip jerks run 150 12 min amrap	3 rounds 8 reps Performed as RX
07/12/2014	oly + metcon	oly 2 squat cleans + 1 pushjerk 95-115-145-165-185-215-235-235-235-235-235-235 metcon 3 squat cleans 5 front squats 7 back squats 15 situps 185# 12 min amrap	3 rounds 8 reps Performed as RX
07/11/2014	oly and metcon	oly no feet movement snatches(must stay stationary) x 2 95-115-145-165-185-195-215(f)-215(snatch but feet movement) pwr clean and strict press 5 x5 165# metcon 21,18,15,12,9,6,3 dl 165# kb swings 70#	15m 32s Performed as RX
06/28/2014	metcon 20 amrap	metcon 20 min amrap 145# 5 hang clean and jerks 10 front rack walking lunges 15 pushups 20 situps	6 rounds 0 reps Performed as RX
06/27/2014	metcon	Weightlifting Push Press (5-5-5-5-5) 245(4) Toes-To-Bar (10-10-10-10-10) Metcon DU - Cl - BJ (Time) Buy in - 100 Double Unders Then 3 rounds of: 20 Power Cleans (135/85) 20 Box jumps Cash out - 100 Double Unders	15m 50s Performed as RX
06/21/2014	7 min metcon	strength snatch- stable feet( have to stay in same position) x 2 95-115-130-145-160-170-180-180 strict press from floor x 2 145-160-170-180-180(3) 7 min metcon 1 min each exercise-no rest Push ups Barbell row Deadlift High pull Front squat Press Alt lunge 115#	0 rounds 141 reps Performed as RX
06/01/2014	oly and metcon	oly no feet snatches(feet can't widen) 1 from ground + 1 from hang above knees 95-115-130-145-160-170-180(f)-180(1) pwr clean + 2 push presses 180-195-210-220-235 metcon 10 min amrap 135# 1 dl 1pwrclean 1front squat 1 push jerk 1 back squat 1 rear jerk 5 burpees	10 rounds 0 reps Performed as RX
05/12/2014	10 metcon kbs/ 10 pushups	dl 75% 5 x 5 360# push jerk 75% 3x 5 225-225-225(4) 10 metcon kbs/ 10 pushups 7 min amrap 70#	7 rounds 10 reps Performed as RX
05/05/2014	Metcon	Weightlifting Squat Clean (3 squat cleans EMOTM for 15 min) 135-135-165-185-205-225-235-245-265 (missed a few rounds loading) Metcon T2B-DL-DU (AMRAP - Rounds and Reps) 12 min AMRAP of: 5 T2B 10 Dead lifts (155/105) 25 Double Unders	5 rounds 15 reps Performed as RX
04/29/2014	oly + metcon	oly 1snatch pull from ground + 1 hang snatch(3 second hold at bottom) 45-95-115-145-165-180-190-205-205-205-215-225(f)-225(f)-225(pr) damn counted wrong(220 no pr-but held the shit for 3 seconds) clean and jerk x 1 worked up to 85% 260 metcon 50-10 20 min cap push press 75# situps pushups lunges	0 rounds 456 reps Performed as RX
01/27/2014	MetCon Ugly	Weightlifting Overhead Squat (3-3-3-3-3-3) GHD Situps (10-10-10-10-10) Metcon MetCon Ugly (AMRAP - Reps) 45 sec on/15 sec off 10 rounds of: Row 1 cal=1 rep 10m shuttle run 10m=1 rep Double Under 5=1 rep	261 reps Performed as RX