These are good stretches to do to increase your hip flexibility and allow you to get deeper in your squats. These stretches are good to do before a squat session, but don't forget to do 10-15 minutes of static stretching after the WOD to aid recovery and avoid injury.SWOD:
Back Squat 5x3
Metcon:
AMRAP in 12:00 of:
- 5 Push Presses 135/95
- 10 KB Swings 1.5/1 pood
- 15 Double Unders
WOD Tips:
For the SWOD we are still working a linear progression for our main lifts working towards our next total. Push the weight on these if your form and depth are good!
For the metcon, clean the weight to start each round of push presses. Try and swing the rx'd KB, even if you have to break the sets into mini-sets, as long as form is good. And if you can't do double unders yet, sub 45 singles jumps or 15 tuck jumps.
Back Squat 5x3
Metcon:
AMRAP in 12:00 of:
- 5 Push Presses 135/95
- 10 KB Swings 1.5/1 pood
- 15 Double Unders
WOD Tips:
For the SWOD we are still working a linear progression for our main lifts working towards our next total. Push the weight on these if your form and depth are good!
For the metcon, clean the weight to start each round of push presses. Try and swing the rx'd KB, even if you have to break the sets into mini-sets, as long as form is good. And if you can't do double unders yet, sub 45 singles jumps or 15 tuck jumps.
105lb 3full rounds+ 5pp(70lb)+10KB(35lb)
ReplyDeleteSWOD: back squats 5x3 = 70lbs
ReplyDeleteMETCON: 5 push ups
10 kettle bell swings
15 tuck jumps
in 12 min = 6 rounds
Great job huge morning group that we had today!
ReplyDeleteSWOD: back squat 5x3= 185
ReplyDeleteMETCON: 5 ROUND = 5 PUSH PRESS + 10 KB @35LB
SWOD: 5x3 @ 255 lbs box squats.
ReplyDeleteMetcon: 5 rounds + 9 reps (135 lb push press)
SWOD:
ReplyDeleteWorked Overhead Squat up to 275x1
Then kept going up with back squats til 405x1
Then back to overhead squats for 250x3 for a new 3rm PR!
Metcon:
10 rounds as rx'd except I scaled up to the 62lbs KB.
SWOD: 115 (3 rounds), 105 (2 rounds)
ReplyDeleteMetcon: 4 rounds + 5 push press, 10 kb, 8 du's
Decided I need some serious work on back squats. Going to go down to 55 lbs until I can really get the depth in my squat right.
Back Squat: 245 3 rep max. I dont know what I was thinking when I put 295 lbs on. Thanks for the spot BC.
ReplyDeleteMETCON: 5 rounds Rx.
Great WOD today. AM class had a good group.
It feels great to be "First Class"...lol
SWOD: 155 5x3
ReplyDeleteMetCon: 6 rounds as Rx
:)
75lbs back squats 45lbs 7 rounds 5 plus 10 plus 12 tuck jumps
ReplyDeleteSwod: Back Squats@ 185 5x3
ReplyDeleteMetcon: 6 rounds +5 pp +5 kbs @115/44
Who thinks this up everyday..bc&cc?
Awesome!!
Gi-Jane with a twist
ReplyDelete100 burpee pull-ups with 3x135lb every minute on the minute
23:58
bring it Tommy!!
245 back squat
ReplyDelete5 rounds:
135 push press
10 kb swings (53lbs)
15 double unders
SWOD 185lbs. 5x3 205 1x1
ReplyDeleteMetcon: 5 Rds 115lb
44lb KB (we need more 53lb KBs')
SWOD: 95lbs 5x3 (I keep going in down in weight :(
ReplyDeleteMETCON: 4 rounds + 4 push press @ 75lbs, 35lb kb
Box Squats (15 in): 315 x 5 x 3
ReplyDeleteThen 135 x 10 for speed and form
Standing Box jump: 42" (PR)
Running box jump: 47 3/8 " (PR)
SWOD 5x3x145
ReplyDelete3 rounds +9 dbl unders
SWOD 85lbs
ReplyDeleteMetcon: 4 rounds + 5 push press. Did all double unders AND 1 pood for the kb swings :)
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