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| Kyle coaching the lifts in style?! |
****Reminder that the gym is closed today. But if you feel inclined to do something, try this*****
SWOD/ Metcon: Max Effort Day
Use a partner to count reps and keep time if possible. Do not try to do all the tests. Try to complete at least 3 - 4 within the hour. A TRUE max effort should be done when your body is warmed up, but in as rested a state as possible, so trying for all max efforts would be difficult in a short amount of time.-Max weight from the ground to overhead (any object)
-Max effort 400m run
-Max push ups in a minute
-Max sit ups in a minute (abmat, feet anchored)
-Tabata Squats
-Max consecutive pull ups
-Max double unders
-Max height box jump
Another option is to test your progress on your Year End Goals!
Post results to comments or enjoy your day off! cc
"Football Gone Bad" w/ work partners Ken & Kate:
ReplyDelete3 rounds / 1 min. ea:
1)Box Jumps 20"
2)Push Ups
3)Double Unders
4)Row- for calories
5)DB Thrusters (45#- sub'd 1-arm 62# KB rt only)
*1-min. rest btwn rounds
Scores: 140-121-118= 379
METCON: @ the track by the prison
ReplyDelete400m run
30 pushups
400m run
30 pushups
400m run
8:09
Starting Strength WOD:
ReplyDelete- Deadlift: Worked up to 425x1, then 245x 3x5
- Shoulder Press: Worked up to 185x1, then 145x 3x5
- Pull Ups: 255x 3x5 (including body weight)
- GHD Sit Ups and jump rope in between sets.
SWOD: 5 Rounds Max Rep Strict Pullups w/ 30 lb backpack. 2 min rest between sets.
ReplyDelete8,5,4,4,4
Metcon: Tabata Bottom to Bottom Squats, then 1 mile run. All done with 30lb backpack.
Lowest # of squats: 6 (resting in bottom position is BRUTAL), mile 10:08.
Time to pig out.
Metcon: @ the track by the prison
ReplyDelete400m run
30 pushups
400m run
30 pushups
400m run
8:37