SWOD:
Back Squat 5x3
Metcon:
AMRAP in 12:00 of:
- 5 Pull Ups
- 10 Push Ups
- 15 Double Unders
WOD Tips:
FOr the back squat, only add weight if you're hitting the right depth, which is below parallel. Check your ego, and don't go up in weight until you can! You're not doing yourself any favors by performing shallow squats!
For the metcon, the pull ups can be kipped, strict, chin ups (palms facing), or any scaled version you need to complete them. Push Ups should be chest to deck. If you need to scale them, do them with your hands on a box before going to your knees. If you can't do double unders, sub 45 single rope turns per round, or 15 tuck jumps.
Post weights and times to the comments section! bc
Back Squat 5x3
Metcon:
AMRAP in 12:00 of:
- 5 Pull Ups
- 10 Push Ups
- 15 Double Unders
WOD Tips:
FOr the back squat, only add weight if you're hitting the right depth, which is below parallel. Check your ego, and don't go up in weight until you can! You're not doing yourself any favors by performing shallow squats!
For the metcon, the pull ups can be kipped, strict, chin ups (palms facing), or any scaled version you need to complete them. Push Ups should be chest to deck. If you need to scale them, do them with your hands on a box before going to your knees. If you can't do double unders, sub 45 single rope turns per round, or 15 tuck jumps.
Post weights and times to the comments section! bc
SWOD: Back squat 5 x 3-95 lbs
ReplyDeleteWOD: 5 pull ups, 10 push ups, 45 jump ropes 12 min 7 rounds + 3 pull ups
BS 135 formwork
ReplyDelete7 rounds
This comment has been removed by the author.
ReplyDelete155 on the back squats and those freakin double unders only allowed me to get 7 2/3 rounds in.
ReplyDeleteSWOD
ReplyDelete95lb back squat 5x3
METCON
5 pull ups
10 push ups
15 double unders
as many as u can in 12 min
= 5 + 5 pull ups, 9 push ups
SWOD: All were done as Box squats to improve overall strength. 115, 125, 135, 145, 150
ReplyDeleteMETCON: 7 rounds plus 11 doubleunders. As Anthony says," freakin doubleunders."
Great performance by all the morning crew.
SWOD 95# 100#
ReplyDeleteSWOD:
5 Pull-ups
10 Push-ups
30 Single Unders
6 round + 5 pu's 10 pushups 16 single unders
Great turnout stii missin "BILL", maybe on Monday.....
No SWOD: Dave wouldnt stop talking to me.
ReplyDeleteMetcon: with Dave too tired to talk: 9 rds + 7 d/u
SWOD:
ReplyDeleteWorked Overhead squats up to 280x1 for a new 1rm PR!
Then I worked front squats at 315x 2, 1, 1, 1. Gotta get better at these.
Metcon:
I did chest-to-bar pull ups, chest to deck push ups, and double unders. 9 full rounds + 2 pull ups and 1 ripped palm.
Overhead squats 105lbs 5x3
ReplyDeleteMetcon: 5 DU's short of 6 rounds
back squats @ 250 lbs.
ReplyDeletemetcon: 8 rounds plus 5 pullups and 5 pushups.
Swod: back squats 5x3 @ 190
ReplyDeleteMetcon:7 rounds,,subed out pushups for incline dumb bell press@ 40 lbs.db's
w/u was 75 d/u's and close/elbows in push ups 4x10. shoulder is doing way better. actually did this on Saturday , really wanted to get this one in the books.
SWOD: back squat 5X3 @ 55 lbs
ReplyDeleteMetcon: 7 rounds of:
5 pull ups
10 modified push ups
45 single unders
in 12 min
SWOD: back squat 2 1/2 x 3 105lbs
ReplyDeleteMetcon: 7 double unders short of six rounds
Squats: 155
ReplyDeletemetcon: 5 rounds
Squats: 250 5x3
ReplyDeletemetcon: 7 du's short of 13 rounds as rx'd with strict pullups