The ladies of the Compound indoor soccer team.
SWOD: Weighted Pull Ups 3-3-3-3-3
Metcon: "Annie"
Reps of 50-40-30-20-10 of:
-Double Unders
-Sit Ups
Compare to 7.23.10
For the SWOD, if you are still working on Pull Ups then work on whatever variation you need. This is a strength exercise, so isometric work in the form of negative or static repetitions will be more beneficial than bands support or jumping pull ups. Remember, it is the consistent attempt of the rep that will provide you the most benefit for next time.
For the metcon, this is all out as fast as you can go. Sit ups are from the floor, ab mat, GHD machine, anything you want to use. If you are still working with Single Unders simply multiply the reps by 4.
Post weights and times to comments.
SWOD: Practiced pull ups, negatives, etc.
ReplyDeleteMetcon: 13:48
SWOD only: Bwt, 25, 40, 50, 60 x 3
ReplyDeleteI came in unprepared and learned later that i have done 65 x 3 in the past.
"Annie" 12:15
ReplyDeleteGood job Jenny! You kicked butt on the double unders :)
SWOD: negatives
ReplyDeleteMetCon: 16:22
goal: under 15 minutes
SWOD: nicole wouldnt let me do the pull ups >:(
ReplyDeleteMetcon: "annie"
time: 8:16 Rx'd
SWOD: kipping pull ups
ReplyDeleteMetcon: "Annie"
10:22 rx'd
SWOD: 55x3
ReplyDeleteMetcon: "Annie"
7:30rx'd
SWOD: 3 pus at 50lbs
ReplyDeleteMetCon: 12:03 as rx'd
55 3 x pu
ReplyDelete12:01
12.5 lbs pullups
ReplyDelete17:45 with DU!!!!!
I only peed a little!
Well trying to keep up here at FHL, so no weighted pull-ups but we did go 5x3.
ReplyDeleteMETCON: was 19:13 the double-unders are a killer.
swod: 3x b.w.,+15,+25,+30,32.5,(failed @35) 2xnegitive pullups then 15 kip after that>>>Yikes!
ReplyDeletemetcon: 8:17
SWOD: negatives/kips
ReplyDeletegoal: all kips
MetCon: 11:13 ...heck yeah!under my goal and knocked 5 minutes 9 seconds off
goal:under 11
SWOD: 5 rounds max rep strict pullups, 1 min rest per round - 14, 10, 6,6,6
ReplyDeleteMetcon: 7:29 Rx'd
METCON:
ReplyDelete13:51 RX'D
(still cant fully ditch the bunnyhop between my doubleunders)
Metcon: negatives
ReplyDeleteSWOD: 14:02 with singles, still working on jumping :)
SWOD: weighted hangs
ReplyDeleteWOD: 50/40/30/20/10
double undder
sit ups
11:21 rx'd