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| When doing any overhead movement, remember to complete the range of motion by shrugging the shoulders and retracting them back. |
SWOD: Overhead Squat- Work up to a heavy single, but not a max.
Metcon: “ Nancy ”
5 rounds:-400 m Run
-15 Overhead Squat @ 95/ 65#
Use the SWOD time to really practice your Overhead Squat position. For the metcon, we last did this workout on 08.13.10. Try to beat that time if you recorded it.
This week we will hit 5 Girl Benchmark Workouts and Murph!
Post weights and times to comments. cc
SWOD: 1 @ 95lb
ReplyDeleteMetcon: as rx'd in 16:21, heavier weight and faster time than last time
SWOD 1@95
ReplyDeleteMetcon: 24:10 (2x75,3x65)
SWOD: 160 (PR)
ReplyDelete1 round of:
ReplyDelete-50 Double Unders
-GHD Sit Ups 3x15
-GHD Hip Extensions 3x15
-KB Swings 3x15@ 35#
-Bench Press 3x15@ 135#
-Pull Ups 3x15
5 rounds:
-50 Double Unders
-15 Bench Press @ 135#
14:24
SWOD:: 175 ohs
ReplyDeleteMetcon:14:15 rxed
last set slooooopy
SWOD: 165# x 3reps
ReplyDeleteMETCON: 20:21 RX'D
Sorry, for the SWOD i was at 3 reps and ran out of time.
ReplyDeleteSWOD: 60lbs
ReplyDeleteMetcon: 19:06 @ 35lbs
SWOD: Air squats, Front Squats, overhead squats practice
ReplyDeleteWOD: "7s" 7 wall balls, 7 burpees, 3 rounds
SWOD: 70# OHS
ReplyDeleteMetcon: 20:15 @ 55#s
135 lb OHS, metcon 25:45 75lb worked on depth not weight.
ReplyDeleteSWOD: 85#
ReplyDeleteMetcon: 22:16 rx'd
METCON -- 19:50 @ 35#, worked on form
ReplyDeleteWelcome Jackie! See that wasn't so bad, right?...
ReplyDeleteI get to do this tomorrow, if im lucky..once again i'm a day behind on training..darn kids.=)
Starting Strength WOD:
ReplyDelete- Deadlift: Worked up to 435x 1, then 335x5, 305x 6, and 275x7
- Shoulder Press: Worked up to 185 x1, then 170 x3, and 155x5
- Pull Ups: Explosive repsx 5, 4, 3, then 300x 2, 290x 3, and 280x 4
Trainers..... My approach for 2011 is to make today my "first" day at The Compoud. All my PR's, weights and times in 2010 were (almost) 40 pounds ago. It's what I need to do in order to "check my ego at the door! " :)
ReplyDeleteSwod: 55lbs
Metcon: 21:10 @ 45lbs. Maintained form throughout :)
155 ohsq
ReplyDelete21:30 rxd
I love it Dani! I'm with you girl startin a new in 2011. I'm not pregnant and I'm not getting anymore break my bones massages!! new PR's here we come.
ReplyDeleteSWOD: overhead squat 90x1 PR!!
ReplyDeleteMetcon: 27:38 65lb (rx'd) 3:33 minutes slower than last time, but 20lbs heavier.
CFE WOD #1
ReplyDelete(8) 200m sprints fastest = 38 sec. slowest= 55 sec.
Metcom:25:25 with PVC, worked on form
ReplyDeleteSwod: 9 min squat holds
ReplyDeleteWod: 3 rounds 400m run 50 squats
12:38