Ryan well on his way to 300+ reps on FGB!SWOD: Bench Press 3-3-3-3-3
Metcon: 20 minute time limit:
-Do as many Pull Ups, Air Squats, Push Ups, and Sit Ups as possible.
For the metcon, there's one rule; the total number of reps must include equal counts of each exercise. Work hard and fast. (I'd suggest you try reps of five of each and see if you can move continuously for the twenty minutes.)
***Another option is to test your progress on your Third Quarter Goals since it is the last day. If you complete them or not, start thinking of new quarter goals to complete the year on. Remember, goals give our training more focus for improvements.
Post reps and weights to comments.
bench press 60lbs
ReplyDelete20:00 equal rounds of each
pull ups
push ups
sit ups
squats
started with 9 ended with 5
SWOD: Bench Press-3X60lbs
ReplyDeleteMetcon: 55 rounds in 20:00 of:
7 Pull Ups
7 Push Ups
7 Sit Ups
7 Squats
SWOD: bench press 5x3 @165
ReplyDeletewe need to do more benching
SWOD: total of 67 reps each
pull ups
push ups
sit ups
squats
SWOD:
ReplyDelete5 x 3 132 MAX
METCON:
Total of 86
pull ups
push ups
sit ups
squats
Where was Anthony??? Two days in a row??
SWOD: 5x3 85 max
ReplyDeleteMETCON: 77
note to self: don't do bench press first next time :)
goal:SWOD: 5x3 90 max, METCON: 90
Bench...205 x 2
ReplyDeleteWOD...119
SWOD: Bench Press 3 x 70 (PR)
ReplyDeleteMetcon: 86
Oh yeah and thanks to Brad and Craig for helping me trick Kenny...heheheh that will teach him!
ReplyDeleteBench press: 85x2
ReplyDeleteMetcon: 30
Ummm, I obviously should have slept in this morning because I sucked today!
Push press 125 lbs. x 5 x 4
ReplyDeleteMetcon: 120 rounds w/box jump pull ups. Woohoo!
bench 3 rep max at 195
ReplyDeletemetcon: score 101 w/ ring pullups..
Bench press 100lbs
ReplyDeletemetcon: 70
bench 3 rep max at 135,185, 205,205,205X2
ReplyDeletemetcon: score 111 @rx
SWOD: 225X3 bench press
ReplyDeleteMetCon: 105 as rx'd
Wow, how am I going to count?! You know I'm challenged when it comes to counting!! :-/ heehee
ReplyDeleteSWOD 225X3 235X3 245X3 265X3, 265X3
ReplyDeleteMetcon: 50
ReplyDeleteI worked on fundamentals today and was not able to do the SWOD. :(
SWOD: 145x3
ReplyDeleteMetcon: 85 with out pull-ups due to injury.
SWOD 135x3 145x3 145x3 155x3 155x3
ReplyDeleteMetCon 99 as rxd'
swod:175x3
ReplyDeletemetcon: 96 rx'd (kipping pullups)
Muscle-up Practice (still cant get one)
ReplyDeleteSWOD: 135x3, 155x3, 165x3,3,3
Metcon: 119 reps Rx'd w/ hand release pushups
SWOD: 45x3, 65x3, 85x3, 105x2, 105x1
ReplyDeleteMetcon: 59 reps w/ jumping pullups