Wednesday 11.03.10

 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.

17 comments:

  1. SWOD: Practiced pull ups, negatives, etc.
    Metcon: 13:48

    ReplyDelete
  2. SWOD only: Bwt, 25, 40, 50, 60 x 3

    I came in unprepared and learned later that i have done 65 x 3 in the past.

    ReplyDelete
  3. "Annie" 12:15

    Good job Jenny! You kicked butt on the double unders :)

    ReplyDelete
  4. SWOD: negatives
    MetCon: 16:22
    goal: under 15 minutes

    ReplyDelete
  5. SWOD: nicole wouldnt let me do the pull ups >:(

    Metcon: "annie"
    time: 8:16 Rx'd

    ReplyDelete
  6. SWOD: kipping pull ups
    Metcon: "Annie"
    10:22 rx'd

    ReplyDelete
  7. SWOD: 55x3
    Metcon: "Annie"
    7:30rx'd

    ReplyDelete
  8. SWOD: 3 pus at 50lbs

    MetCon: 12:03 as rx'd

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  9. 12.5 lbs pullups
    17:45 with DU!!!!!

    I only peed a little!

    ReplyDelete
  10. Well trying to keep up here at FHL, so no weighted pull-ups but we did go 5x3.
    METCON: was 19:13 the double-unders are a killer.

    ReplyDelete
  11. swod: 3x b.w.,+15,+25,+30,32.5,(failed @35) 2xnegitive pullups then 15 kip after that>>>Yikes!
    metcon: 8:17

    ReplyDelete
  12. SWOD: negatives/kips
    goal: all kips
    MetCon: 11:13 ...heck yeah!under my goal and knocked 5 minutes 9 seconds off
    goal:under 11

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  13. SWOD: 5 rounds max rep strict pullups, 1 min rest per round - 14, 10, 6,6,6

    Metcon: 7:29 Rx'd

    ReplyDelete
  14. METCON:
    13:51 RX'D
    (still cant fully ditch the bunnyhop between my doubleunders)

    ReplyDelete
  15. Metcon: negatives
    SWOD: 14:02 with singles, still working on jumping :)

    ReplyDelete
  16. SWOD: weighted hangs

    WOD: 50/40/30/20/10
    double undder
    sit ups
    11:21 rx'd

    ReplyDelete