Tuesday 8.17.10

Bob preparing for a big Front Squat attempt!

SWOD: Weighted Pull Ups, 1 RM
-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.

29 comments:

  1. SWOD: Pull Ups

    Metcon: 4 rounds in 20 mins of:
    7 Overhead Squats-45lbs
    10 right hand walking lunges-18lbs
    7 Burpees
    10 left hand walking lunges-18lbs

    ReplyDelete
  2. SWOD: weight pull-up 1 RM 12.5

    Metcon: 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

    ReplyDelete
  3. SWOD: p/u: band

    Metcon: 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

    ReplyDelete
  4. SWOD: weight pull-up 1 RM 20

    Metcon: 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

    ReplyDelete
  5. SWOD: weight pull-up 1 RM 10

    Metcon: 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

    ReplyDelete
  6. SWOD: 2 hanging pullups/13 hangs halfway

    WOD: 20min: 7 45#overhead squats, 10 18# overhead lunges, 7 burpees, 10 18# overhead lunges

    7 rounds + burpees

    ReplyDelete
  7. Swod practice dead hang pull ups. Struggle. Need to practice more
    Wod- overhead squats 35 lbs
    KB 18 lbs
    6 rounds plus 2 burpees

    ReplyDelete
  8. SWOD: Hanging Pull Ups

    Metcon: 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.

    ReplyDelete
  9. CFFB WOD...

    SWOD:
    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!

    ReplyDelete
  10. SWOD: 5# weighted pullup!!
    Metcon: 7 rds + 4 OH squats
    55# OH squats
    26# KB swings

    ReplyDelete
  11. SWOD: 1rm pullups w/ 35#
    METCON: 5rounds+7OHS+10Lunges+7Burpees

    ReplyDelete
  12. SWOD: PUs max reps- 11, 8, 4, 3, 2
    MetCom: 6 rds 65#, 26kg KB

    ReplyDelete
  13. 5 rounds strict pullups 3each set!!!!!!!!

    5 rounds 35 lbs and 18 lbs lunges!!!

    ReplyDelete
  14. SWOD - 1 RM 20lb PU
    METCON - 7 rounds + 7 OH (65# OH, 18# KB)

    ReplyDelete
  15. Great job 9:30am class!! Came in early to do the workout. 6 rounds, 45# OH/26#/18# KB

    ReplyDelete
  16. Chris
    SWOD: 1RM Pull up - BW + 50#
    MetCon: 6 Rounds + 6 Overhead Squats (OH: 75#/KB 26#)

    ReplyDelete
  17. SWOD:
    Power 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.

    ReplyDelete
  18. Last day at CF East Sac

    MetCon:
    21-15-9
    Deadlifts @ 135
    Wall-balls 14lbs to 10'
    Push-ups

    ReplyDelete
  19. Again I showed that I can't follow direction. My workout was back squats, presses. and vertical jumps.

    Back 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.

    ReplyDelete
  20. SWOD: Front Squats 1-1-1-1-1-1-1

    95, 105, 115, 125, 135, 145, missed 150 and 155

    Dropped weight and worked on form

    ReplyDelete
  21. Not the best day i've had while at the compound, felt out of it.

    SWOD: 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

    ReplyDelete
  22. SWOD: Negative pull ups/ring rows
    MetCon: 4 rounds + 10 lunges + 7 burpees
    (OHS 35#)

    ReplyDelete
  23. SWOD: Max Hold Jump Pull Up - 7 SEC

    Metcon: 4 rounds in 20 mins of:
    7 Overhead Squats-75lbs
    10 right hand walking lunges-18lbs
    7 Burpees
    10 left hand walking lunges-18lbs

    ReplyDelete
  24. SWOD 40 # Weighted PullUps
    METCON 4 Rds + 3 Lunges shy of 5
    Ohdsq 65 #s
    Lunges 44#KB

    ReplyDelete
  25. Metcon: 5 Rds + 7 OH squats(55lbs), 10 R side lunges (26lbs)

    ReplyDelete
  26. Brad!! I'm glad I am forgiven....I really am sorry. :)

    ReplyDelete
  27. SWOD: 1RM, 75lbs

    Metcon: 75lb OH Squat, 44lb kb...5 rounds+7 OH Squats

    ReplyDelete
  28. SWOD: Holding PU max 10s
    WOD: 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)

    ReplyDelete