Bob preparing for a big Front Squat attempt!-OR- Strict pull ups, kipping pull ups, or ring rows, 5 x max reps
Metcon: Complete as many rounds as possible in 20 minutes of:
105/75 lbs Overhead Squat, 7 reps
44/26 lbs DB/KB Overhead walking lunge, 10 steps (right hand)
7 Burpees
44/26 lbs DB/KB Overhead walking lunge, 10 steps (left hand)
For the strength portion, do the toughest version of the pull up you can, even if you hang from the bar for five sets and struggle with an isometric hold for several seconds. The fight itself is sometimes more important than achieving the rep.
For the metcon, for those of you who "enjoyed" overhead squats or missed them last week, here's a chance to practice them again. Check your form on all exercises over trying to speed through the rounds. Walk lunges weight can be scaled up or down depending on proper movement. Burpees are 6-counts.
Post weights and times to comments.
SWOD: Pull Ups
ReplyDeleteMetcon: 4 rounds in 20 mins of:
7 Overhead Squats-45lbs
10 right hand walking lunges-18lbs
7 Burpees
10 left hand walking lunges-18lbs
SWOD: weight pull-up 1 RM 12.5
ReplyDeleteMetcon: 6 rounds + 7 front squats in 20 mins of:
7 Overhead Squats-65lbs
10 right hand walking lunges-126lbs
7 Burpees
10 left hand walking lunges-26lbs
SWOD: p/u: band
ReplyDeleteMetcon: 4 rounds + 7 front squats in 20 mins of:
7 Overhead Squats-15lbs
10 right hand walking lunges-18lbs
7 Burpees
10 left hand walking lunges-18lbs
SWOD: weight pull-up 1 RM 20
ReplyDeleteMetcon: 5 rounds + 7 front squats in 20 mins of:
7 Overhead Squats-45lbs
10 right hand walking lunges-26lbs
7 Burpees
10 left hand walking lunges-26lbs
SWOD: weight pull-up 1 RM 10
ReplyDeleteMetcon: 8 rounds + 7 front squats in 20 mins of:
7 Overhead Squats-45lbs
10 right hand walking lunges-26lbs
7 Burpees
10 left hand walking lunges-26lbs
SWOD: 2 hanging pullups/13 hangs halfway
ReplyDeleteWOD: 20min: 7 45#overhead squats, 10 18# overhead lunges, 7 burpees, 10 18# overhead lunges
7 rounds + burpees
Swod practice dead hang pull ups. Struggle. Need to practice more
ReplyDeleteWod- overhead squats 35 lbs
KB 18 lbs
6 rounds plus 2 burpees
SWOD: Hanging Pull Ups
ReplyDeleteMetcon: 5 rounds in 20 mins of:
7 Overhead Squats-45lbs
10 right hand walking lunges-18lbs
7 Burpees
10 left hand walking lunges-18lbs
Almost completed round 6, got started back on walking lunges, got two when time ran out.
Great showing this morning, 18 people at the morning class.
CFFB WOD...
ReplyDeleteSWOD:
Power Snatch 8x2 @ 170#
Metcon:
10 Rounds for Time of:
- 3 deadlifts @ 315#
- 5 clapping push ups
- 7 GHD Sit ups
Time: 11:43. I
switched to Abmat sit ups for 14 reps in the last two rounds because my back wasn't feeling so hot on the GHD machine. I gotta work on my hamstring flexibility!
I forgive you Dani.
ReplyDeleteSWOD: 5# weighted pullup!!
ReplyDeleteMetcon: 7 rds + 4 OH squats
55# OH squats
26# KB swings
SWOD: 1rm pullups w/ 35#
ReplyDeleteMETCON: 5rounds+7OHS+10Lunges+7Burpees
SWOD: PUs max reps- 11, 8, 4, 3, 2
ReplyDeleteMetCom: 6 rds 65#, 26kg KB
5 rounds strict pullups 3each set!!!!!!!!
ReplyDelete5 rounds 35 lbs and 18 lbs lunges!!!
SWOD - 1 RM 20lb PU
ReplyDeleteMETCON - 7 rounds + 7 OH (65# OH, 18# KB)
Great job 9:30am class!! Came in early to do the workout. 6 rounds, 45# OH/26#/18# KB
ReplyDeleteChris
ReplyDeleteSWOD: 1RM Pull up - BW + 50#
MetCon: 6 Rounds + 6 Overhead Squats (OH: 75#/KB 26#)
SWOD:
ReplyDeletePower Snatch 8x2 @ 170#
DWOD:10 Rounds:
- 3 deadlifts @ 295#
- 5 clapping push ups
- 7 GHD Sit ups
Time: 8:52
Weight was supposed to be 315# but someone (larry) loaded up the bar with 45s and 35s and I didn't catch it.
Last day at CF East Sac
ReplyDeleteMetCon:
21-15-9
Deadlifts @ 135
Wall-balls 14lbs to 10'
Push-ups
Again I showed that I can't follow direction. My workout was back squats, presses. and vertical jumps.
ReplyDeleteBack Squats of 4 reps for 8 sets at 77.5% of my 1RM. (190 Lbs) Well because I did front squats monday I could only do 160 Lbs.
Push Presses: 100 Lbs at 4 reps (X) 8 sets.
Vertical High jumping: I could reach the third knot in the netting hanging from the basketball hoop.
SWOD: Front Squats 1-1-1-1-1-1-1
ReplyDelete95, 105, 115, 125, 135, 145, missed 150 and 155
Dropped weight and worked on form
Not the best day i've had while at the compound, felt out of it.
ReplyDeleteSWOD: 2 kipping ,2 kipping ,1 kipping ,1 kipping ,1 strict
METCON: LIke I said did not have the heart or strength today
4 rounds + 10 right hand lunges+ 7 burpees
SWOD: Negative pull ups/ring rows
ReplyDeleteMetCon: 4 rounds + 10 lunges + 7 burpees
(OHS 35#)
SWOD: Max Hold Jump Pull Up - 7 SEC
ReplyDeleteMetcon: 4 rounds in 20 mins of:
7 Overhead Squats-75lbs
10 right hand walking lunges-18lbs
7 Burpees
10 left hand walking lunges-18lbs
SWOD 40 # Weighted PullUps
ReplyDeleteMETCON 4 Rds + 3 Lunges shy of 5
Ohdsq 65 #s
Lunges 44#KB
Metcon: 5 Rds + 7 OH squats(55lbs), 10 R side lunges (26lbs)
ReplyDeleteBrad!! I'm glad I am forgiven....I really am sorry. :)
ReplyDeleteSWOD: 1RM, 75lbs
ReplyDeleteMetcon: 75lb OH Squat, 44lb kb...5 rounds+7 OH Squats
SWOD: Holding PU max 10s
ReplyDeleteWOD: 5 full rounds of:
105lbs Overhead Squat, 7 reps
44lbs KB Overhead walking lunge, 10
steps (right hand)
7 Burpees
44lbs KB Overhead walking lunge, 10
steps (left hand)