Wednesday 12.08.10

Brooke making it through a round of Broad Jumps at the 6 ft. minimum.

Challenge:
HSPU Day #23

SWOD: Shoulder Press 90% + x 1, 70-75% x2x5 (add 5-10 #)

Metcon: As many rounds as possible in 15 minutes of:
1 round consists of:
-1 Push Press @ 65% of body weight
-1 Strict Pull Up
-3 Push Presses @ 65% of body weight
-3 Strict Pull Ups
-5 Push Presses @ 65% of body weight
-5 Strict Pull Ups

For the SWOD, add anything from 1-5 lbs to you 90%+ compared to 12.01.10.  Then drop down the weight to 70-75%, adding weight to the last time we did those percentages on 11.24.10.

The metcon has a lot of transitioning back and forth from bar to bar, so set yourself up so the bars are nearby.  Remember the pull up bar by the roll up door still works too.  For each round alternate your pull up grips (normal, wide, narrow, chin up grip).  If all you can do is kip, then do it!

Post weight and rounds completed to comments. cc

22 comments:

  1. SWOD: 195x1, 160x 2x5.

    No met con today.

    ReplyDelete
  2. SWOD: 1 @ 90, 2 x 5 @ 75

    Metco: 5 rds + 1,1,1

    ReplyDelete
  3. SWOD: 145x1, 110x2x5

    Metcon: 4 rnds + 1pp,1pu. @140 lbs

    ReplyDelete
  4. SWOD: 202# x 1, 150 x 5, 155 x 5 (forgot to add weight for first set of 5)

    Metcon: 8 rounds + 1 Pull up (of 1) @ 150#

    HSPU Day #23 later in the day

    ReplyDelete
  5. 1@80,2x5@ 75% 60lbs
    No juice today..only 2hours of sleep but feel surprisingly good other than little strength today.
    Coming back for metcon later

    ReplyDelete
  6. SWOD: 70# x1, 55# x2x5
    METCON: 5 rnds + 3 PP

    ReplyDelete
  7. SWOD 205X1 135X5X2
    METCON 5RNDS +1+1+3+3 @155

    ReplyDelete
  8. SWOD 115X1 95x2x5

    Metcon 6rds+3pp and pu
    105#
    Strict PU and ChinUps

    ReplyDelete
  9. SWOD: 60lbs x 5 55lbs x 5 was a little sore today But Craig pushed me through it :)
    Metcon: @75lbs 5 rounds + 3 kipping pu's

    ReplyDelete
  10. SWOD:90% of 1 RM 135# X1, 105#, 2X5
    Metcon: 65% of body weight (155#) was 100#, Instead used 135#:
    Completed 3 full sets, then pulled a muscle
    reduced weight to just the bar and completed 4 additional rounds.

    Thanks Craig and Kyle for pushing me today, it helped

    ReplyDelete
  11. SWOD: 217#x1 , 155#x2x5

    METCON: 6rounds +1+1+3+3,mixed strict wide grip,baseball grip and chinup grip

    ReplyDelete
  12. SWOD: 75#x1, 65#x2x5
    Metcon: 5 rounds +1+1+3 with some sort of jumping strict pull up mess.

    ReplyDelete
  13. swod:125x1 2x5@ 95
    metcon: 6rnd's + 3p.p. @ 110 lb's and mixed grip p.u.'s

    ReplyDelete
  14. SWOD 70 x 1 56 2 x 56
    WOD 4 rounds 75 lbs with jump from ground pullups. Smoked my arms!

    HSPU day 23

    ReplyDelete
  15. SWOD: 140x1, 115x2x5

    Metcon: 7 rounds+1+1+3+3 @ 120

    HSPU Challenge day 23

    ReplyDelete
  16. SWOD: 72# 90%, 57# 2x5

    WOD: 5 rounds @ 85# kipping pull ups, jump from ground strict pull ups and chin ups

    HSPU 23

    ReplyDelete
  17. SWOD: 70x1, 56x2x5
    Metcon: 7 rds +1+1+3
    1 rd @85#, 6.5 rds @75#, kipping pull ups

    HSPU's 23

    really, really sore today

    ReplyDelete
  18. 100 X1, 75 X5X2

    6 rds at 95 lbs.

    ReplyDelete
  19. Swod: 70x1, 55x2x5
    Metcon: 5 rounds at 65 with sorta kipping pu's

    ReplyDelete
  20. SWOD: 65# x1, 47# 2x5
    Metcon: 5 rounds + 3 pullups @ 55#s (back pain...)

    ReplyDelete