Tuesday 8.03.10

Dani representing The Compound at the West Coast Country Musical Festival at Fort Mason with The Marine Corps


SWOD: 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.

26 comments:

  1. SWOD= Shoulder press- 1Rm 80

    Metcon- 8:20 @ 65 lbs

    ReplyDelete
  2. SWOD: Shoulder Press 1RM-55lbs

    Metcon: 5 rounds in 8:25 of
    5 Squat Clean Thrusters-45lbs
    10 Chest to bar jumping pull ups

    ReplyDelete
  3. swod: shoulder press 1 rm; 75 lbs, failed 80 3 times

    metcon: 5 rounds
    squat clean thruster, 65 lbs x5
    chest to bar pull-ups jumping off box x 10
    9:59

    ReplyDelete
  4. SWOD: shoulder press 67 lbs

    WOD: 5 rounds 8:58
    5 squat clean thruster 65lbs
    10 jumping chest to bar

    ReplyDelete
  5. shoulder press 55lbs (oh yeah baby)

    wod: 9:41 at 45 lbs

    ReplyDelete
  6. SWOD: shoulder press 75lbs

    WOD: 5 squat clean thrusters 65 lbs
    10 chin to bar pull-ups
    12:29

    Had fun with the morning crew!

    ReplyDelete
  7. SWOD- Shoulder Press 1RM 195#

    METCON WOD- 5 rounds for time
    5 squat clean thruster 135#
    10 chest to bar pullups
    12:49

    ReplyDelete
  8. Power Cleans 3-3-3-3-3-3:
    245 x 3, 255 x 1 (2x)
    Strict Pulls ups max reps:
    13-10-8

    No DWOD

    ReplyDelete
  9. Good Job AM Group! You guys did great with the limited munber of pull up space have. We are working on fixing that issue!

    Matt and Jenny, great to meet you guys.

    ReplyDelete
  10. CFFB WOD...

    SWOD:
    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!

    ReplyDelete
  11. Press #125 WOD 8:40 #95

    ReplyDelete
  12. press 145x1,155x1,165 1rm x 5 sets time 15:22 135x5x5sets 10x 5sets jumping pull ups

    ReplyDelete
  13. SWOD: Shoulder Press 1 RM @155#, failed @165#

    Metcon: 5 rounds for time of:
    5 Squat clean thrusters @ 115#
    10 chest to bar pull ups

    Time: 11:55

    ReplyDelete
  14. CFFB..

    SWOD: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..

    ReplyDelete
  15. Shoulder press 1-1-1-1-1-1-1 115 lbs

    5 rounds of
    squat clean thrusters x 5..95 lbs
    chest to bar pull ups 8:33

    ReplyDelete
  16. Swod: shoulder press worked up to 65 :( (was 70)
    Metcon: 12:45 @ 55lbs, jumping chest to bar pullups

    ReplyDelete
  17. Shoulder Press: 70 failed twice at 75
    Metcon: 8:07 @ 65#
    jumping chest to bar pull ups

    ReplyDelete
  18. SWOD: 80lbs PR
    Metcon: 8:55 55lbs + jumping pullups

    ReplyDelete
  19. Crossfit Endurance recovery wod:ghd situps.ghd backextensions,KB Swing@35 one handed,Bench Press@95,Pullups,Kb Cleans @ 35 each hand.
    3x15 on all oh yeah..

    ReplyDelete
  20. SWOD 1X65, 1X95, 1X 115, 4 X 110

    MetCon 10:19@95LBS Chest to Bar as RXd

    ReplyDelete
  21. Ooops!!! My time was 8:45. NOT 12:45!!!

    ReplyDelete
  22. SWOD 1RMx 200, NEW PR

    METCON: 9:30 @ rx 135 Chest to Bar mixture of Kip and jump Pull ups

    ReplyDelete
  23. Shoulder press 1-1-1-1-1-1-1 145 lbs

    5 rounds of
    power clean thrusters x 5 @ 75 lbs
    chest to bar pull ups 8:33

    ReplyDelete
  24. SWOD: 55lbs failed 3x @ 60
    Metcon: 8:45 @ 55lbs

    ReplyDelete
  25. Chris

    SWOD: 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!!!

    ReplyDelete
  26. CFFB WOD...

    SWOD:
    Power Clean 3-3-3-3-3-3
    I got 135, 155, 165, 175, 185, 205x2
    Strict Pull Ups x 5,3,3.

    ReplyDelete