SWOD:
Back Squats 3 x 5
Metcon:
"Twisted Overweight Fran"
For Time:
- 21 Thrusters 135/95
- 9 Weighted Pull Ups 20 lbs
- 15 Thrusters
- 15 Weighted Pull Ups
- 9 Thrusters
- 21 Weighted Pull Ups
WOD Tips:
For the SWOD, add at least 5 lbs to your weights from last week. A lot of us learned from the wall-facing tabata squats that we lean to far forward when we squat, so really focus on keeping your chest up and good lumbar curve. Also, remember mechanics->consistency->intensity. Make sure you are hitting your proper depth before you add weight to the bar.
For the metcon, this is meant to be a heavy, mixed up version of Fran. So make sure you are using more weight than you used for the regular Fran.
Post weights and times to the comments section! bc
WOD. 205 LB
ReplyDeleteMETCON: 95LB THRUSTER
WEIGHTED P/U 18LB
FOR 17:14
SWOD 3 X 5 85# (2) 3 X 5 135 (1)
ReplyDelete21 THRUSTERS 55#
9 SUMO DEADLIFT HIGH PULLS
15 THRUSTERS 15 SUMO DEADLIFT HIGH PULLS
9 THRUSTERS 21 SUMO DEADLIFT HIGH PULLS
9:52
NO DAVE (SORE BACK) TODAY, BILL CALLED IN SICK, NO DANYEL, I THINK SHE WENT TO THE OTHER SIDE.
No energy today, the move earlier this week tore me up.
ReplyDeleteSnatch 1 RM, with hip ext, GHD sit ups and muscle ups between sets.
195 x 1. Failed at 205 several times
SWOD 3X5 145
ReplyDeleteFRAN 8:50 65#
Swod: back squats 3x5 135
ReplyDeletemetcon: 9:28 65lb
swod:3x225
ReplyDeletemetcon: 13:41
SWOD 3x5 175(10 less than last time for good form)
ReplyDeleteMetCon 95lb Thrusters
10lb Wtd' Pull Ups
17:ish
swod/metcon combo:Not able to make it to Compound today but wanted to get some work in.So..w/u back squat 45,95, 135 all x6, then 5 rounds of 8@ 135. Not going heavy without my people:) 5 rounds of 30 D/U's, 5 rnd's of 12 KB swing 1 pood just to keep heart rate spiked.
ReplyDeleteLoop the Lagoon with my furry friends. See ya'll with bell's on Saturday!
SWOD:
ReplyDeleteI was going to do back squats but I got caught up in trying to PR in my overhead squat. I worked up to 265 x 1 (PR), and failed at 275.
Metcon:
As rx'd in 18:21.
It took me up to the last few reps of my last round to figure out how to kip holding a 20 lbs dumbbell between my legs. That would've saved a ton of time!
SWOD: 120 - 3 x 5
ReplyDeleteMetcon: 19:50 (60lbs) pull ups assisted w/ band
SWOD: 105-3x5(went light just to work on dropping low enough)
ReplyDeleteMetcon: 19:20 75lbs + the clean to start, assisted pull ups w/ band
Swod: 105
ReplyDeleteMetcon: 15:38 @65/banded pull ups
95lbs. 3x5 back squats. 24:00 w/75lbs. and rubber-band pull-ups.
ReplyDeleteSWOD: 105x3x5 (lighter then last time to work on my depth)
ReplyDeleteMetcon: 20:56 w/ 65lb thrusters and jumping pullups from a very low box with a very tiny jump
Bad day, bad workout...complained a lot, wanted to cry and quit until "lean back" came on so I hung in there for 21 minutes
Killer workout with a solid back squat of 320lbs for 3x5.
ReplyDeleteMetcon was legit! Twisted Overweight Fran kicked butt! 21, 15, and 9 @ 135lbs thrusters with 9, 15, and 21 weighted ring rows (Damn wounded wing) for a time of 13:33.
The heat was on and it felt great!
SWOD 3x5x165#
ReplyDeleteMetCon 19:20x80#
SWOD 85x1x5 and 95x2x5 - made down all the way to the ball - then I was told that was too low. :)
ReplyDeleteMetcon: 75lbs for thrusters, knee in band until the last round when I used my foot instead. 24 min.