Dave W. showing us how broad jumps are done...and with only one good arm!
SWOD: Bench Press 5-4-3-2-1
Start with finding a 5 rep max for the day. Then continue to do one set of 4,3, 2, and 1 rep, trying to increase the weight each set.
Start with finding a 5 rep max for the day. Then continue to do one set of 4,3, 2, and 1 rep, trying to increase the weight each set.
Metcon: 7 rounds:
-Jump Rope, 2 minutes
-Rest, for one minute.
Can you continue this for 7 rounds? This is 21 minutes, but just 14 minutes of cardiovascular exercise. Go for it!! If you have considerable jump rope experience, "double under" for two minutes rest for one.
Keep track of your jumps each set, whether you performed singles, doubles, or a mixture of both.
Post your weights and best and worst jump rope rounds to comments. cc
bench press- 85lbs x 5
ReplyDelete90lbs x 4
metcon-7 rounds
jump rope 2 min
rest 1 min
225,283,271,266,246,263,243
125# X 5
ReplyDelete105#, 110#, 115#
102/145 Single Undeers X 7 rds
Good workout, be back next Thursday, See Ya....
bench press- 165lbs x 5, 185x 3, 200x2, 205 x1
ReplyDeletemetcon single unders: 148/176 x 7 rnds
Bench press 125x5,130x4,135x3, 140x1, 140, x 1
ReplyDeleteJump rope 200/142..7 rounds
WOD: Bench press 75x5 85x5 105x5 105x4 105x3 105x2 105x1
ReplyDeleteMETCON: Jump rope 163/100...7 Rounds
Did yesterday's WOD this morning. I'm gonna hit today's WOD tonight.
ReplyDeleteMetCon: 20:45, 95lb cleans, chest-to-bar pull-ups
WOD: 135, 145,160, 175 (Nope), 165 (nope) Next time.
ReplyDeleteRack Jerk up to 315 x 1 RM.
ReplyDeleteDidn't have time for metcon.
SWOD: 165x5, 175x4, 180x3, 185x2, 205x0
ReplyDeleteran out of time for the wod
SWOD: 1 rep max: 95lbs
ReplyDeleteMetcon: 7 rounds highest 264/lowest 238
65# Bench, High 200, Low 181 Total=381
ReplyDeleteNo SWOD
ReplyDeleteWOD 170 low, 264 high, total=434
SWOD 145x5
ReplyDeleteMetcon: hi 194 + lo 156 = 450
Swod (from home) 85x5. 95x4,3,2
ReplyDeleteNo metcon
SWOD:
ReplyDeleteI skipped the bench today to work some overhead pressing instead. I worked up to 26#5 for a push press 1rm PR. Then I worked up to a 315# rack jerk 1rm PR. Then I dropped down and did 190# 5rm shoulder press PR.
Metcon:
I skipped it today because I was feeling pretty run down from a 6-day work week with 5 straight workout days.
w/u: ring pushups w/ feet stacked on the handle of 63 lb. KB 3x10, Jump rope,situps 40 or so,Pass flippin' through's 1x20 1x10
ReplyDeleteSWOD:155x5, 160x4,170x3x2x1 (w, Kyle assit @170's)
MetCon: 307,309,337,326,317,301,336
644 hi/low score. That was intense! All singles
hi/low score 6:38 opp's
ReplyDeleteDoug is a jump rope monster!
ReplyDeleteHit a wall at 210 with the bench press, my shoulders just couldn't take it. I can't seem to find a grip that works for them. My combined score on jump rope was 484.
Bench press: 75x5, 80x4, 85x3, 90x2, 95x1...all with a lot of help from Kyle's fingertip spotting.
ReplyDeleteMetcon: 278+213=491...lost count on a couple of rounds and my rope swivel jammed on the last round