Monday 9.20.10

You don't have to wear this outfit, but don't call it "As RX'd" if you don't!

SWOD:
Overhead Squat 5x3. Immediately follow each set with 3 box jumps on as tall a box as you can.

Metcon:
"The Secret Service Snatch Test"
AMRAP in 10:00 of KB snatches. (53/35, or the heaviest you can handle over 10:00)

WOD Tips:
For the overhead squats, warm up and then find the weight you will do your work sets at. Stay at the same weight for all five sets. Do your 3 reps of overhead squat, rack the bar, and then immediately do 3 box jumps. If you normally use a 24" box, try this with a 30". If you normally do a 16", try 20" or 22". It's only 3 jumps so push yourself. The object is to learn to be explosive after exerting force against a heavy load.

The metcon is call the Secret Service Snatch Test, because it is rumored that the elite of the Secret Service do this as a test of both physical fitness and mental fortitude. The object is simple: do as many reps as you can in 10:00. It doesn't matter if you do them all in one hand, switch hands every 10 reps, or even every rep if you want. This is a link to the top recorded scores for the test. How do you measure up?

Post overhead squat weight, box height, kb weight, and SSST scores to the comments section! bc

13 comments:

  1. SWOD 115# with 29" Box jumps
    WOD SSST with 44/35# KB @ 179

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  2. SWOD- 3 x 5 @ 85 lbs and 29.5 in box

    Metcon- 106 reps @ 26 lb KB

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  3. SWOD 125# with 3 VERT jumps
    WOD SSST with 53# KB @ 142

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  4. SWOD: OHS 145#x3 1 set/135# 4 sets/29" box jumps

    METCON: KBS @ 44# 134 reps

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  5. OHS...115 5 x 3
    41'' box jump 5 x 3
    Did not have time to do METCON

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  6. SWOD: OHS 3x5 @ 55 lbs
    Metcon: 135 @ 18 lbs

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  7. SWOD: OHS 5X3 @100LB (HAVE NOT REALLY PRACTICED THIS IN AWHILE)
    BOX JUMP = 39"
    METCON: 200@35 LBS.

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  8. Hey guys. Neither Ryan nor I will be able to come tonight and we didn't want you to wait around at 7 if we were the only ones. Sorry to miss this WOD!

    Ryan & Christy

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  9. SWOD: 105x3x5 The over head squat is my kryptonite..30'' Box jumps
    METCON: 44lb KBx 117....I'm not cut out for the Secret Service.......yet...

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  10. Swod: Overhead squat: 75x5x3, Box jumps: to 28.5"x3
    Metcon: 200 reps w/ 18# kb (pretty sure my form was a little off)

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  11. SWOD: OHS practice/technique

    Metcon: 162 reps @ 35 lbs.

    Seems like a lot of work to chase counterfeit money for the Treasury Department, but hey, what do I know.

    Just love Kettlebells. Can we do this again?

    ReplyDelete
  12. Ham String Stretch, 10 min squat
    85@26#

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  13. Swod: Overhead squat: 65x5x3, Box jumps: 20"x3
    Metcon: 137 reps w/ 18# kb

    ReplyDelete