Notice the feet driving into the floor, the butt and shoulders on the bench, and a nice curve in the spine.SWOD:
Bench Press 1rm
Metcon:
10-9-8-7-6-5-4-3-2-1 reps each of the triplet:
- Chest-to-bar pull ups
- Box Jumps (Advanced: 30"/20", Intermediate: 24"/16", Novice: 20"/12")
- GHD Sit Ups
WOD Tips:
For the SWOD, work up to your 1rm, but if your butt comes off the bench and good form is out the window, the lift doesn't count!
For the metcon, if the chest doesn't touch the bar, it doesn't count. If you do jumping pull ups, jump hard and high. You can use the GHD, the roman chair, or the tire for the sit ups. If those are taken, do twice the reps of Abmat Sit Ups.
David, I'm up for a challenge....maybe...I think.... what are the terms? Does it involve 5 a.m.? If so, I can't do it. Work schedules conflict.
ReplyDelete175lbs bench and a 30in box jump. The box looked and felt so high I thought I was jumping over a troll:P
ReplyDeletebench = 95
ReplyDeleteMETCON= 10-9-8-7-6-5-4-3-2-1
chest to bar pull ups
box jump
GHD sit ups
=12:17
Bench Press 100#
ReplyDeleteMetco: 10-9-8-7-6-5-4-3-2-1
Strap Pullups
Box Jumps
GHD Situps (9:34)
Time for Roll Call:
David, Absent, No Excuse
Danyel, Absent, No Excuse
John, Has to work
Still no reps from afternoon class....
What is this challenge you speak of ? No where near the Compound at 5 or 6 am, yawn .. stretch .. scratch.
ReplyDeleteSWOD: 185 - depressing
ReplyDeleteMetcon: (Modified)20-18-16-14-12-10-8-6-4-2 of double unders mixed with 10-9-7-6-5-4-3-2-1 of bar dips and GHD situps: 15:31
Paul you're wrong. Dani accepted the challenge, but apparently that made David no show this morning.
ReplyDeleteBench 325 x 1
Metcon: 11:41. With some accusations and distractions to beat Larry.
And I lost broad jump (8 ft) and box jump (47 in.) challenges.
SWOD: 185 AND COUNTING
ReplyDeleteMETCON: 11:47
CRAIG GLAD I COULD BE THE PERSON YOU PACE WITH, HOWEVER, MY ENDURANCE IS GETTING MUCH BETTER. SO WATCH OUT FOR MY SMOKE, BEACUASE I'M GOING TO BURN IT UP....LOL
Ahhh, my morning crew has no faith. Today I went to a CFNVV track and conduct an alternative event.
ReplyDelete1 Mile in 8:25 with 90 second rest
3/4 mile in 6:18 with 1 minute rest
1/2 Mile in 4:11 with 30 second rest
1/4 Mile in 1:52 Finished. Prior I was unable to exceed 2:15 per lap, as you can see my Cardio workouts have given me 5 to seconds faster as average laps with 23 seconds off being my fastest.
Now to Dani and Doug; the Challenge is 8 to 10 athletes from each (Morning/afternooers). Total points from each group from a named exercise event. Staff will proctor so neither group has to change exercise times. One month from naming challenge event to test day. If you guys have another idea let me know. Otherwise I'll post a Challenger sign-up at the facility and other than naming the event (we'll let staff decide) it's on.
Example event: SWAT OP GONE BAD.
Afternooers individual scores totaled 998.
Morning warriors individual scores totaled 1000.
Because the Afternooners lost they can pick the next group challenge.
MetCon:
ReplyDeleteWalked 6236 Yds pushing a cart with a 40Lb
bag attached.
Swung steel and graphite clubs at a small
white ball 87 times.
16oz. Curls of a liquid filled glass.
Mike, you're obviously not counting your Mulligans!
ReplyDeleteBench Press 75 X 1 rm
ReplyDeleteSWOD: 11:08 (band pullups 16in box)
bench press: 255lbs
ReplyDeletemetcon: 11:43 (jump pull-ups)
SWOD: 115
ReplyDeleteMetCon: 11:46
SWOD:85lbs
ReplyDeleteMetcon: 15:03
SWOD:85
ReplyDeleteMETCON: 14:18 ass. w/ band (foot)
SWOD = 255
ReplyDeleteMETCON = 15:49
SWOD:175(185 w/frank assist) :) 15 ibs. over my body weight
ReplyDeleteMetCon:14:40-50ish
Bench press 125x1
ReplyDeletemetcon: 11:11 - looks like I won the metcon today (as rx'd)
Take that morning crew!
forgot to post this am
ReplyDeleteSWOD: Bench Press- 75 lbs
WOD: 18:14.....but had to keep waiting for help with the band on my food and helping Chanda with hers, so I think I could have been faster.
I know Allison is not trying to post her time as the winning time against the "Morning Crew", olddiver did better than that.... Hmmmm, What was she thinking????
ReplyDelete28 bench press at 95 lbs. 6 bupee deadlift hang clean at 75 lbs, 30in box jump x 8, ab-mat x 10: 6 +3 rounds.
ReplyDelete