One of many ways to accomplish weighted pull ups or chin ups.SWOD:
Weighted Chin Ups 1rm
AND
Thruster warm ups and technique practice
Metcon:
5 rounds for time of:
- 15 Thrusters (95/65)
- 400m Run
WOD Tips:
For the SWOD, do chin ups (palms facing you) and see how much weight you can add for your 1rm. The standard is from dead hang to chin over the bar, but kipping is allowed. In between sets of pull ups, work on technique for the barbell thruster as a reminder and warm up for the metcon.
For the metcon, the prescribed weight is 95/65. If that is too much, check your weight for thrusters the last time we did them in a metcon and try and add a little weight to that as long as your technique is good. Keep pushing your limits toward completing these metcons as rx'd and you will see your intensity and fitness skyrocket!
Post weights and times to the comments section! bc
Weighted Chin Ups 1rm
AND
Thruster warm ups and technique practice
Metcon:
5 rounds for time of:
- 15 Thrusters (95/65)
- 400m Run
WOD Tips:
For the SWOD, do chin ups (palms facing you) and see how much weight you can add for your 1rm. The standard is from dead hang to chin over the bar, but kipping is allowed. In between sets of pull ups, work on technique for the barbell thruster as a reminder and warm up for the metcon.
For the metcon, the prescribed weight is 95/65. If that is too much, check your weight for thrusters the last time we did them in a metcon and try and add a little weight to that as long as your technique is good. Keep pushing your limits toward completing these metcons as rx'd and you will see your intensity and fitness skyrocket!
Post weights and times to the comments section! bc
METCON: 10 Thrusters and 200 meter run X 5
ReplyDeleteTime:18:55
10 thrusters 200 meter run 5 times.
ReplyDeleteTime 1732.
METCON
ReplyDelete15 thrusters @ 55lb and 400 m run 5 times
23:53
CFFB WOD....
ReplyDeleteSWOD:
press up to 195x1
Metcon:
- 1:00 of :30 Front Squat @ 240# and :30 rest
- 1:00 of :30 Bench Press @ 240# and :30 rest
- 1:00 of 100m sprint and rest the remaining minute
Score is total reps not including the runs. I di 58 reps.
CFFB WOD....
ReplyDeleteSWOD:
press up to 135x1
Metcon:
- 1:00 of :30 Front Squat @ 155# and :30 rest
- 1:00 of :30 Bench Press @ 135# and :30 rest
- 1:00 of 100m sprint and rest the remaining minute
Score is total reps not including the runs. I did 67 reps. I started with 185 on the front squats, but droped it to 155 after round 2.
Did swat team WOD too: 150 push ups with 40 yard sprints when you stop to rest from push ups. under 12 min, dont know exact time.
15 Thrusters @ 45# 30 sit ups 22:30
ReplyDeleteSWOD:
ReplyDeletepress up to 135x1
Metcon:
- 1:00 of :30 Front Squat @ 155# and :30 rest
- 1:00 of :30 Bench Press @ 135# and :30 rest
- 1:00 of 100m sprint and rest the remaining minute
Score is total reps not including the runs. I did 48 reps. Weight for the front squats was 155.
SWOD: Practice chin ups -band and negatives
ReplyDeleteMETCON: 55lbs thrusters and 400m row 5X
24:49
Thanks Erica and Melissa for teaching me to row :)
CFFB WOD....
ReplyDeleteSWOD: press up to 195x1
Metcon:
- 1:00 of :30 Front Squat @ 240# and :30 rest
- 1:00 of :30 Bench Press @ 240# and :30 rest
- 1:00 of 100m sprint and rest the remaining minute
Score is total reps not including the runs. I did 61 reps.
SWOD: still working on multiple chinups...
ReplyDeleteMetcon: 24:59 rx'd!!
METCON: 5 rounds of:
ReplyDelete15 thrusters at 55 lbs
400m run
In 35:54