Dani representing The Compound at the West Coast Country Musical Festival at Fort Mason with The Marine CorpsSWOD: Shoulder Press 1-1-1-1-1-1-1
Metcon: 5 rounds for time:
-Squat Clean Thruster, 135/ 95 # x 5
-10 Chest to Bar Pull-ups
For the SWOD, work for 7 increasingly heavier weights for all sets of 1 Strict Shoulder Press. No rebending of the knees! Keep the warm ups sets low prior to getting to the work sets.
For the metcon, this is every rep beginning on the ground, complete a full clean followed by a Thruster and that makes one rep. For Pull-ups every rep your chest should touch the bar. The only exception is if you have a couple pull-ups (or are extremely close) and are trying to improve them then chin over the bar is fine. However, if you move to a substitution (ie: Jumping or Band Pull-ups) then get that chest to the bar.
Post score and times to comments.
SWOD= Shoulder press- 1Rm 80
ReplyDeleteMetcon- 8:20 @ 65 lbs
SWOD: Shoulder Press 1RM-55lbs
ReplyDeleteMetcon: 5 rounds in 8:25 of
5 Squat Clean Thrusters-45lbs
10 Chest to bar jumping pull ups
swod: shoulder press 1 rm; 75 lbs, failed 80 3 times
ReplyDeletemetcon: 5 rounds
squat clean thruster, 65 lbs x5
chest to bar pull-ups jumping off box x 10
9:59
SWOD: shoulder press 67 lbs
ReplyDeleteWOD: 5 rounds 8:58
5 squat clean thruster 65lbs
10 jumping chest to bar
shoulder press 55lbs (oh yeah baby)
ReplyDeletewod: 9:41 at 45 lbs
SWOD: shoulder press 75lbs
ReplyDeleteWOD: 5 squat clean thrusters 65 lbs
10 chin to bar pull-ups
12:29
Had fun with the morning crew!
SWOD- Shoulder Press 1RM 195#
ReplyDeleteMETCON WOD- 5 rounds for time
5 squat clean thruster 135#
10 chest to bar pullups
12:49
Power Cleans 3-3-3-3-3-3:
ReplyDelete245 x 3, 255 x 1 (2x)
Strict Pulls ups max reps:
13-10-8
No DWOD
Good Job AM Group! You guys did great with the limited munber of pull up space have. We are working on fixing that issue!
ReplyDeleteMatt and Jenny, great to meet you guys.
CFFB WOD...
ReplyDeleteSWOD:
Power Clean 3-3-3-3-3-3
I got 245x3, then 260x1
Strict Pull Ups x 10, 9, 6.
Metcon:
15x 40 yard prints with 0:15 rest between sprints.
Great job Matt and Jenny! Glad to have you on board! And great job by all the morning crew!
Press #125 WOD 8:40 #95
ReplyDeletepress 145x1,155x1,165 1rm x 5 sets time 15:22 135x5x5sets 10x 5sets jumping pull ups
ReplyDeleteSWOD: Shoulder Press 1 RM @155#, failed @165#
ReplyDeleteMetcon: 5 rounds for time of:
5 Squat clean thrusters @ 115#
10 chest to bar pull ups
Time: 11:55
CFFB..
ReplyDeleteSWOD:PC X 3-3-3-3-3-3
115-125-135-145-155-115X10
STRICT PULLUP X 3.10,10,10
METCON:SPRINT 40YDS X 15ROUNDS..
Shoulder press 1-1-1-1-1-1-1 115 lbs
ReplyDelete5 rounds of
squat clean thrusters x 5..95 lbs
chest to bar pull ups 8:33
Swod: shoulder press worked up to 65 :( (was 70)
ReplyDeleteMetcon: 12:45 @ 55lbs, jumping chest to bar pullups
Shoulder Press: 70 failed twice at 75
ReplyDeleteMetcon: 8:07 @ 65#
jumping chest to bar pull ups
SWOD: 80lbs PR
ReplyDeleteMetcon: 8:55 55lbs + jumping pullups
Crossfit Endurance recovery wod:ghd situps.ghd backextensions,KB Swing@35 one handed,Bench Press@95,Pullups,Kb Cleans @ 35 each hand.
ReplyDelete3x15 on all oh yeah..
SWOD 1X65, 1X95, 1X 115, 4 X 110
ReplyDeleteMetCon 10:19@95LBS Chest to Bar as RXd
Ooops!!! My time was 8:45. NOT 12:45!!!
ReplyDeleteSWOD 1RMx 200, NEW PR
ReplyDeleteMETCON: 9:30 @ rx 135 Chest to Bar mixture of Kip and jump Pull ups
Shoulder press 1-1-1-1-1-1-1 145 lbs
ReplyDelete5 rounds of
power clean thrusters x 5 @ 75 lbs
chest to bar pull ups 8:33
SWOD: 55lbs failed 3x @ 60
ReplyDeleteMetcon: 8:45 @ 55lbs
Chris
ReplyDeleteSWOD: 115# - for some reason I kept letting the bar go too far away from my midline - killing my power.
MetCon: 11:25 @ 95#. Goal was under 12:00, yay!!!
CFFB WOD...
ReplyDeleteSWOD:
Power Clean 3-3-3-3-3-3
I got 135, 155, 165, 175, 185, 205x2
Strict Pull Ups x 5,3,3.