Doug put in a lot of working yesterday "helping" me put in new fencing. By "helping" me I of course mean I stood there and held things and misplaced tools while Doug did all the work. Thanks again Doug!
Metcon: For Time:
Reps of 10-8-6-4-2:
-Overhead Walk Lunges @ 155/ 95 (One step = one rep)
-Chest to Bar Pull Ups
For the SWOD, know your 1 RM so you know how to partition your work sets. We are going up for one rep at 90% + 5 pounds, basically add 5 lbs to what you went up to last week (unless you found your 1 RM, do the correct percantage this time).
For the Metcon, this is short, heavy, and explosive. For the Overhead walking lunges, make sure each step is done with complete control of your body and the bar. Your back knee should lightly touch the floor, not slam against it. The bar should be over your head in an Overhead Squat position. Chest to Bar means anything below the collar bones need to touch the bar for the rep to count.
Post weights and times to comments. cc
Doug straight up rocks! Thanks Doug :)
ReplyDeleteSWOD backsquat 90% 140 70-75% 115. Only did 1 set of 5 ran out of time
ReplyDeleteWOD: 35 lb bar doubled reps; jumping pull ups 10:20
Next time I'm going to try heavier but not comfortable with the o erred position due to prior shoulder injury
I meant not comfortable with the overhead position..... Dumb spell checker
ReplyDeleteSWOD 1 @ 185# 2x2x5 @ 155#
ReplyDeleteMetcon 7:10 75#s PullUps as Rxd'
HSPU 1x4, 1x5
SWOD: 310x1, 235 2x5
ReplyDeleteMetcon: 7:29 with 95 lbs
HSPU Day 7
ReplyDeleteSWOD: Box Squat (14") 370#x 1, 285#x2x5
Metcon: 4:54 Rx'd
Rough one today! good job everyone for making it through that one.
SWOD: 185 X2, 170 2X5 (Box Squat)
ReplyDeleteMetcon: 5:17 with 75 lbs.
Started the HSPU challenge with no pad just for Craig
SWOD: 190x1, 150 2x5
ReplyDeleteMetcon: 9:33 @65# and Banded Chin-ups.
HSPU Day #7
ReplyDeleteSWOD: Back Squat up to 385 where I failed. Then I tried 315 for 2x5, but could only manage 3 the first set. I did 10 reps with the weight because I was too stubborn to lower the weight.
Metcon: 9:11 as rx'd.
Can't wait to get my strength back!
SWOD: 205x1, 190x 2x5
ReplyDeleteMETCON: 12:23 with a line at the lone pull-up bar. 45 plate held overhead.
HSPU #7
ReplyDeleteSWOD: 275x1, 225x5(2)
Metcon:OMG... Humbled by the weight. First Metcon I've had to scale in 3 months. Pretty weak still from Sat wod. @135# and ctb pullups.
Also thanks Doug for your hard work on the gate. Looks great man!!!
Ahhh, poor Greg! Most of us are lucky if we can do one metcon as rx'd in three months!! Nice to know you're human after all ;)
ReplyDeleteSWOD: 145x1, 115x2x5
Metcon: 9:41
20 Overhead Walking Lunges 35# bar
10 Jumping chest to Bar Pull Ups
12 Overhead Walking Lunges 35# bar
4 Overhead Walking Lunges 55#
8 Jumping chest to Bar Pull Ups
6 Overhead Walking Lunges 55#
6 Jumping chest to Bar Pull Ups
4 Overhead Walking Lunges 55#
4 Jumping chest to Bar Pull Ups
2 Overhead Walking Lunges 55#
2 Jumping chest to Bar Pull Ups
(I misunderstood Erica so I did 12 overhead walking lunges @ 55# after my official time, sorry Kim)
HSPU challenge: 5+6+7
SWOD: 165x1, 130 2x5
ReplyDeleteMetcon: 7:41 @ 65
"Jailhouse 10" - burpees + 10 extra burpees + 50 sit-ups @ 4300' altitude. No oxygen here! 7 HSPUs
ReplyDeleteBack squat- 1 @ 160
ReplyDelete2 x 5 @125
Metcon- 10:08 @ 85 lbs with kipping and jumping pullups
SWOD: 260x1, 210x2x5
ReplyDeleteMetcon: 5:46 @ 115#
SWOD 195# PR 145# 5x2
ReplyDeleteMetcon 9:49 65#
SWOD:145x1 115 2x5
ReplyDeleteWOD:7:45 @55#
HSPU day 7
SWOD: 335#x1 , 275#x2x5
ReplyDeleteMETCON: 12:46 first 6 reps at 155# took me 4.5 min....so i dropped to 135# and completed the wod
SWOD 105x1, 90 2x5
ReplyDeleteMetcon: 8:52 with 55lbs and swinging jumping pullups.
* Two Metcons in a row of overhead lunges. BRUTAL!
SWOD 310 X1 225 X2X5
ReplyDeleteMETCON 10:55 @135 LBS
SWOD: 100x1-85-2x5
ReplyDeletegoal: bump it up 5 lbs
MetCon:worked on jumps for most of the time but finished in 18:40
goal:under 12
...still sick :(