Thursday 09.30.10

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.

22 comments:

  1. bench press 60lbs

    20:00 equal rounds of each
    pull ups
    push ups
    sit ups
    squats
    started with 9 ended with 5

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  2. SWOD: Bench Press-3X60lbs

    Metcon: 55 rounds in 20:00 of:
    7 Pull Ups
    7 Push Ups
    7 Sit Ups
    7 Squats

    ReplyDelete
  3. SWOD: bench press 5x3 @165
    we need to do more benching

    SWOD: total of 67 reps each
    pull ups
    push ups
    sit ups
    squats

    ReplyDelete
  4. SWOD:
    5 x 3 132 MAX

    METCON:
    Total of 86
    pull ups
    push ups
    sit ups
    squats

    Where was Anthony??? Two days in a row??

    ReplyDelete
  5. SWOD: 5x3 85 max
    METCON: 77
    note to self: don't do bench press first next time :)
    goal:SWOD: 5x3 90 max, METCON: 90

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  6. SWOD: Bench Press 3 x 70 (PR)
    Metcon: 86

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  7. Oh yeah and thanks to Brad and Craig for helping me trick Kenny...heheheh that will teach him!

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  8. Bench press: 85x2
    Metcon: 30

    Ummm, I obviously should have slept in this morning because I sucked today!

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  9. Push press 125 lbs. x 5 x 4

    Metcon: 120 rounds w/box jump pull ups. Woohoo!

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  10. bench 3 rep max at 195

    metcon: score 101 w/ ring pullups..

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  11. bench 3 rep max at 135,185, 205,205,205X2

    metcon: score 111 @rx

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  12. SWOD: 225X3 bench press
    MetCon: 105 as rx'd

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  13. Wow, how am I going to count?! You know I'm challenged when it comes to counting!! :-/ heehee

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  14. SWOD 225X3 235X3 245X3 265X3, 265X3

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  15. Metcon: 50
    I worked on fundamentals today and was not able to do the SWOD. :(

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  16. SWOD: 145x3
    Metcon: 85 with out pull-ups due to injury.

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  17. SWOD 135x3 145x3 145x3 155x3 155x3

    MetCon 99 as rxd'

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  18. swod:175x3

    metcon: 96 rx'd (kipping pullups)

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  19. Muscle-up Practice (still cant get one)

    SWOD: 135x3, 155x3, 165x3,3,3

    Metcon: 119 reps Rx'd w/ hand release pushups

    ReplyDelete
  20. SWOD: 45x3, 65x3, 85x3, 105x2, 105x1

    Metcon: 59 reps w/ jumping pullups

    ReplyDelete