Wednesday 11.17.10

Jenny in the finishing position of a shoulder press (or push press, or push jerk).
SWOD:
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

21 comments:

  1. Swod: 65;60
    WOD: 10 rds + 3 pu'S
    Almost a full round more than last time!

    ReplyDelete
  2. SWOD 1x95 3x3@95
    Metcon: 17
    Tried the 530 early class..a quieter crowd think they're still sleepy

    ReplyDelete
  3. SWOD: 135x1, 115 3x3
    Metcon: 9 rounds with banded chin-ups

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  4. No, Mike, we're just focused on being awesome! Good job morning classes!

    SWOD: 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.

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  5. SWOD 90% max shoulder press = 135#
    80% max shoulder press @ 3X3

    Metcon: Cindy
    5 pullups
    10 pushups
    15 squats
    11 rounds - 3 squats

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  6. FHL METCON:
    Hollow 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.

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  7. SWOD: 55x1,45 (3x3)
    Metcon: 11 + 5 pu

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  8. SWOD: 145x1, 135 3repsx2 2repsx1
    MetCon: 16 rnds 5 pus (strict pus first 4 rnds, rest kipping)

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  9. SWOD: 1x@ 205#,3x3@ 165#

    METCON: 12rounds +5 pullups...worse than last time

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  10. SWOD: shoulder press 90% @ 70, 65% @3x3

    Metcon: Cindy
    5 pull ups (Kipping)
    10 push ups
    15 squats

    12rounds + 10 squats

    2 HSPU

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  11. SWOD: 1@185 3X3@165
    METCON 15 RNDS EVEN FINISHED ON THE BELL

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  12. SWOD: Shoulder press 90% 70x1, 80% 65x3x3
    Metcon: "Cindy" 17 rounds
    first time with all kipping pull ups, and three more rounds than last time!

    1+2 HSPU :)

    ReplyDelete
  13. SWOD: 1x100 and 3x3 @ 80

    Metcon: 12 and 5 pu

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  14. HSPU Day 2

    SWOD: 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

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  15. Metcon: Cindy
    5 pull ups (Kipping)
    10 push ups
    15 squats

    13rounds + 4 squats

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  16. SWOD: 65# x1; 55#s 3x3
    Metcon:
    11 rounds + 1 pull-up (blue band pull-ups; pushups on lowest box)

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  17. Practice shoulder press @ 50#
    Cindy 10rnd +10 pushups -- jumping pull-ups, box push up last half

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  18. Shoulder press 65lbs for 1 and 55lbs 3x3
    Cindy in 11 rounds with major kipping pull-ups!

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  19. swod: SP 1x110 3x3@95
    metcon: "Cindy" 17 rnds. +12

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  20. SWOD: 1x135, 3x3x120

    Metcon: 17 rounds + 2 pullups

    2HSPU

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  21. SWOD- Shoulder Press 1@85 lbs, 3x3 at 70lbs

    Metcon- 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.

    ReplyDelete