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

16 comments:

  1. SWOD: worked up to 315x3 (new PR for 3 rep). then droped back down to 285 for the rest of the sets.

    Metcon: 280

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  2. SWOD: 155 3x5
    Metcon: 241 (little tap on the box for the pull ups)

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  3. SWOD: 165 3x5
    Metcon: 239 (needed the box to start off the pull ups)

    The post above is Elizabeth, and this one is mine.

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  4. SWOD: 245 3x5
    Metcon: 291 dam just 9 away from the 300 club. Just relized there is only a month left to get my goals. Need to start really working those weighted squats. Morning crew looked strong and all the talk is tough mudder. Nice find Dani looks like we got a team.

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  5. SWOD:
    Deadlift up to 515 for a 1rm PR
    Then I did 455 x 5 for a 5rm PR

    Metcon:
    As rx'd for 365 reps. 35 off from my 400 goal and 15 off from my all time best. I gotta get 400 so I can get that goal checked off my list!

    Really gotta get in shape for Tough Mudder!

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  6. First official class!!!
    SWOD: skill work on deadlift then 85lbs 5x
    WOD: 185ish...lost track before end.

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  7. SWOD
    Deadlift 3X3 175
    WOD 253 as rx'd!

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  8. Swod: 300 5x3
    Metcon:302 (jump pullups)

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  9. swod: 225 5x3
    Metcon: 162 (jump pullups)

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  10. Swod 245 5x3
    Metcon. 301 as rxd'

    (MikeC and Doug are signed up
    for Warrior Dash. Similar to Mudder.
    Oct 30th up the 505 around Woodland.
    Google Warrior Dash for info.)

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  11. WOD: WENT UP TO 315X1 A PR BEST FOR ME YEA.
    UNFORTUNETLY, I DIDN'T SAVE MUCH FOR 5X3, WAS ABLE TO DO 245LB AT 5X3.

    I RAN OUT OF TIME (DARN WORK) BEFORE I COULD DO THE METCON

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  12. SWOD: 155 5x3
    METCON: 247-band pullups/man push ups

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  13. Swod: 195 Thank you, Erica for the critique!!!! :)
    Metcon: 320.
    Banded p/u, real push ups!! Yay, considering in February, I couldn't even do one, no lie!! I lost count, shocker! I'm gonna say 320 because I added up my numbers and got some unreal number like 370 and last time I was 6 behind Steffanie. I'll work on my multi tasking skills.

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  14. SWOD: 155 5x3, failed twice at 165
    Metcon: 325 (band pullups w/knee for first minute and with foot for the other rounds)
    my number is high because i kinda cheated with band pull ups

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  15. SWOD: 185 x 5 my last 1rm was 185...yay!

    MetCon: 344 PR ...sorry Kenny

    It's awesome seeing everybody's progress. You are all amazing!

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