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| Jenny in the finishing position of a shoulder press (or push press, or push jerk). |
Shoulder Press: Work up to 1@90% of 1rm, then 3x3@ 80%.
Metcon:
"Cindy"
AMRAP in 20:00 of:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
For the SWOD, this is the same loading percentages as we did for back squats on Monday. These sets should be heavy, but you should not hit failure. Remember that the rx'd percentages are guidelines and can be dropped if you're not hitting all the reps.
For the metcon, use whatever pull up modification you need to challenge yourself but complete the reps. Push ups should all be from a plank position. If you need to elevate your hands in order to do that go ahead. NO KNEE PUSH UPS!!!! Squats should be to a medicine ball to ensure proper depth on each rep.
Post weight and number of rounds completed to the comments section. bc
Swod: 65;60
ReplyDeleteWOD: 10 rds + 3 pu'S
Almost a full round more than last time!
SWOD 1x95 3x3@95
ReplyDeleteMetcon: 17
Tried the 530 early class..a quieter crowd think they're still sleepy
SWOD: 135x1, 115 3x3
ReplyDeleteMetcon: 9 rounds with banded chin-ups
No, Mike, we're just focused on being awesome! Good job morning classes!
ReplyDeleteSWOD: 1 @ 190, 3x3 @ 170
Metcon: I did a recovery WOD with 5 pull ups, 10 ring push ups, and 15 squats. Not timed and not scored.
SWOD 90% max shoulder press = 135#
ReplyDelete80% max shoulder press @ 3X3
Metcon: Cindy
5 pullups
10 pushups
15 squats
11 rounds - 3 squats
FHL METCON:
ReplyDeleteHollow Rock 1 minute on with 1 minute rest for 20 minutes. followed by the pushup position version of hollow rock. 30 seconds on with 30 seconds rest for ten minutes.
SWOD: Shoulder press. worked up to 115 as a 1RM. Then did 9 reps of 100.
SWOD: 55x1,45 (3x3)
ReplyDeleteMetcon: 11 + 5 pu
SWOD: 145x1, 135 3repsx2 2repsx1
ReplyDeleteMetCon: 16 rnds 5 pus (strict pus first 4 rnds, rest kipping)
SWOD: 1x@ 205#,3x3@ 165#
ReplyDeleteMETCON: 12rounds +5 pullups...worse than last time
SWOD: shoulder press 90% @ 70, 65% @3x3
ReplyDeleteMetcon: Cindy
5 pull ups (Kipping)
10 push ups
15 squats
12rounds + 10 squats
2 HSPU
SWOD: 1@185 3X3@165
ReplyDeleteMETCON 15 RNDS EVEN FINISHED ON THE BELL
SWOD: Shoulder press 90% 70x1, 80% 65x3x3
ReplyDeleteMetcon: "Cindy" 17 rounds
first time with all kipping pull ups, and three more rounds than last time!
1+2 HSPU :)
SWOD: 1x100 and 3x3 @ 80
ReplyDeleteMetcon: 12 and 5 pu
HSPU Day 2
ReplyDeleteSWOD: 90% 1RM @190 x 1 80% @170x3x3
Metcon: SWAT FBI Tests in one shot for time:
-40 yrd sprint (starting prone)
-5 Pull Ups
-880 yrd obstacle course
-35 Push Ups
-60 Sit Ups
Time: 6:55
Metcon: Cindy
ReplyDelete5 pull ups (Kipping)
10 push ups
15 squats
13rounds + 4 squats
SWOD: 65# x1; 55#s 3x3
ReplyDeleteMetcon:
11 rounds + 1 pull-up (blue band pull-ups; pushups on lowest box)
Practice shoulder press @ 50#
ReplyDeleteCindy 10rnd +10 pushups -- jumping pull-ups, box push up last half
Shoulder press 65lbs for 1 and 55lbs 3x3
ReplyDeleteCindy in 11 rounds with major kipping pull-ups!
swod: SP 1x110 3x3@95
ReplyDeletemetcon: "Cindy" 17 rnds. +12
SWOD: 1x135, 3x3x120
ReplyDeleteMetcon: 17 rounds + 2 pullups
2HSPU
SWOD- Shoulder Press 1@85 lbs, 3x3 at 70lbs
ReplyDeleteMetcon- Cindy 12 rounds
- did 5 rounds of Kipping pull-ups (finially getting it) but then I ripped a callous off. Finished with pullups jumping from a box.