Ryan performing Back Squats at the old "Iron Pit"SWOD: Back Squat
2-2-2-2-2-2-2-2-2-2
60 sec. rest between sets. Use about 60-80% of your 1 RM for the weight.
2-2-2-2-2-2-2-2-2-2
60 sec. rest between sets. Use about 60-80% of your 1 RM for the weight.
Metcon: "The Chief"
Max rounds in 3 minutes:
-Power Cleans x 3 (advanced 135/95, intermediate 95/65, novice 65/35)
-Push Ups x 6
-Squats x 9
Rest 1 minute. Repeat for a total of 5 cycles. Start over on Power Cleans each cycle.
Post weights and rounds completed for each cycle to the comments sections.cc
SWOD: 65 x 5, 75 x 2, 85 x 3
ReplyDeleteThe Chief: 17 total rounds
As usual such a simple looking work out is really a BEAST!
Haha first to POST wahoooo... The morning crew kick butt like always. We even recruited a new morning crew member (Anthony)for the challenge. Still waiting for the afternooners to accept the offer.
ReplyDeleteSWOD:135 x2x10
METCON: 95Lbs, 16 complete reps not counting the incomplete sets. (You name the body part buster)
Damm Danyel beat me while (again)
ReplyDeleteKiller Day....
ReplyDeleteSWOD: 85#
"The Cheif": 23+ Total
I am not sure what happened to Larry, is he in Napa too???? No, Bill made it, haven't seen John either. What is going on? The morning girls "ROCKED". Go morning crew....
Coach Erica and I did an early a.m. team relay! Take 1 crying baby, 2 tired parents and do as many rounds as needed to get the baby to pass-out. It wasnt pretty on my end, but E totatlly kicked butt and picked up my slack!
ReplyDeleteSWOD: 200 lb squat 2 reps 10 sets
ReplyDeleteMetcon: (135lbs) 15 rounds (3+9,3+2,3+1,3,3)
I like these workouts. The 135 powerclean got heavy on round 4,5. tuff mix after doing squats for the strength portion. Felt great, good start to try and make 225 on my clean by summer.
Woke up early so decided to check out the 6am crew. Nice guys but not near as good lookin as the 930ers.
ReplyDeleteSWOD 115x3,125x4, 135x3
MetCon 4, 4, 4+1, 3, 4+1
Back Squat: 125 10x2
ReplyDeleteMetCon: 31
Going on an easy run tonight to keep these legs mobile...crazy leg day! Beat my last score by 3 rounds.
SWOD: 105 lbs
ReplyDeleteMetcon: 20 @ 65lbs
SWOD: 105 lbs
ReplyDeleteMetcon: 20+3 @65lbs
SWOD: 105 lbs
ReplyDeleteMetcon: 19+6 @ 65lbs
Swod 135(?) 10x2
ReplyDeleteMetcon: 20
A day late as usual...
ReplyDeleteSWOD: Back Squats 255 x 10 sets x 2 reps. I ket it at 60% of my 1rm to really focus on explosiveness and speed.
Metcon: The Chief with 135 lbs.
24 complete rounds + 10 power cleans + 6 push ups.
This one was rough on my tight groin. Never sprint without a proper warm up, escpecially when it's 40 degrees outside.