In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.SWOD: Weighted Pull Ups, 1 RM
-OR- Strict pull ups, kipping pull ups, or ring rows, 5 x max reps
Metcon: "DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
For the SWOD, go heavy or go with as many reps as possible using any grip you can.
For the Metcon, we get to honor a fallen soldier whom this workout was named for, so all out effort on this one. Plus it is another workout to prepare us for The Grace Challenge. Use the heaviest weight possible, something a bit heavier than you used on Friday's Clean and Jerk WOD
Post weight, reps, and time to comments.
A another great strength mixed with endurance day. The morning crowd was very energenitc and talkative, made for good atmosphere.
ReplyDeleteSWOD: 3x5 muscleups with band. 3x1 weighted pull ups, 10lbs, 20 lbs, 30 lbs.
METCON: 19:20 @ 135lbs. (used rx for grace pratice) Went slow and concentrated on form since I often loose it as I get tired and hurt myself. No pain today.
SWOD: Pull ups with knee in the band.
ReplyDeleteMetcon: 2 rounds @ 65 lbs, 3 rounds @ 60 lbs 27:27
Focused more on weight verses time today. 65 lbs was my 1 rep max for the jerk a couple of weeks ago, so I would say I had some progress today. It must have been Craig's ipod that he brought in, he was in the mix with some hardcore metal and I felt some serious aggression as a result.
SWOD: 85 x 1 (chin up grip)
ReplyDeleteDT: 9:50.
I did switch from our usual Miley Cyrus and techno dance mix selection that we usually listen to for a much harder choice of music.
60 lb pull-up 1rm
ReplyDeleteDT...135 lb time: 21:11 min.
Great work-out. Builds strength, and endurance.
SWOD: Pull Ups up to 70 lbs
ReplyDeleteMetcon: "DT" as rx'd in 9:54.
My forearms are fried! I hope I don't have to pick anything up for the rest of the day.
I'm still sore from the cert over the weekend. I think I'm taking tomorrow off for sure!
SWOD: Negative pullups and chinups
ReplyDeleteMetcon: 65lb 23:10
I really enjoyed today. We need writing chalk for the folks that can't remember what round we're on :) The chalk marks are mine.
Swod: met goal today...unassisted pull-up..practiced kipping p/u
ReplyDeleteMetcon: "DT" 18:54@115 lbs
SwOD: pullups +10,20,30,40,50(60&55 failed)
ReplyDeleteMetCon: 16:07 @105LB. Technique is improving:)
SWOD: Assisted ring dips. 3 set of five with a band.
ReplyDeleteMETCON: 15:24 @115LB.. Okay my time was 15: something I forgot. The mornig crew was on it today. The Girls pushed it hard and set the pace for the 530 crew. Everyone either worked form or weight. Oh yeah, looking for Kyles time.
SWOD: 1RM 85lbs
ReplyDeleteMetcon: 16:19 @ 115
SWOD: assisted (band/Kyle) pull ups
ReplyDeleteMetcon: 15:51 @ 85lbs
Thanks Craig for the encouragement during Metcon. I am very happy I finished it!
SWOD 60lbs
ReplyDeleteMETCON 115lbs
(Didn't catch the the time but
it took a while but I finished needless
to say technique needs work)
SWOD: 1 RM 95LB PULL UPS
ReplyDeleteMETCON: 13:13 95LBS
MOTIVATION IS HIGHLY LACKING THESE PAST TWO WKS.
ALONG WITH CRAZY ALERGIES. HOPEFULLY THE FOG WILL LIFT FROM MY HEAD AND I WILL START HAVING FUN AGAIN:(
Metcon: 12:17 @ 55 lbs. I should have pushed myself harder and gone for 65 lbs.....but my form is improving, I guess.
ReplyDeleteSWOD: band pullups w/knee, and jumping pullups from smallest box - I'm almost there!
ReplyDeleteMetcon: 14:? @ 65 lbs