Monday 5.24.10

'Cause you never know when a SWAT Operation could go horribly wrong.

SWOD:
Deadlift 5x3

Metcon:
"SWAT Op Gone Bad"- Compare to 3.31.10
1:00, :45, :30, and :15 consecutive rounds of:
- Pull Ups
- Push Ups
- Sit Ups
- Squats

WOD Tips:
For the SWOD, after a nice rest from heavy strength training we're back at it this week, this time working up to a heavy set of 3 and then doing that weight for 5 total sets. This weight should heavier than the 3x5 WOD's we did over the last few weeks.

For the metcon, keep track of total reps for all rounds and all exercises to get your total score. For example, if you do 10 pull ups the first 1:00, you would start counting your push ups at 11. Do 1:00 of each movement in this manner, followed without rest by :45 of each movement, followed by :30 of each, and finally :15 of each. This will be 10:00 total, which is a short amount of time, so the object is to go all out!

Post weights and rep numbers to the comments section! bc