Wednesday 1.26.11

I don't think he's going to save this lift...
Warm Up: 2:00 each exercise:
-Lunges
-Push Ups
-GHD Sit Ups
-Jump rope (doubles or singles, skips, criss-cross apple sauce, double dutch, put a rhyme with it if you like)

SWOD: Bench Press. 3 RM for the day.

Metcon: 5 rounds:
-7 Wall Climbs (push up walk to handstand)
-10 Toes to Bars
-15 Box Jumps (24”/ 20”)

For the wall climbs, start with your toes and chest on the floor, feet against the wall. Walk your feet up the wall until your chest touches the wall in a handstand position. Then descend back to the original position. 

Post weights and times to comments. cc

19 comments:

  1. I'll be boycotting The Compound on Wednesday for that cheap shot.

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  2. Its a cool action shot! And i can't even tell who it is...

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  3. Bench Press- 95lb - 3rm

    METCON- 23:35

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  4. Bench Press: 75 x 3; 85 x 1
    METCON: 3 rounds + 7 wall climbs 21:30

    That was brutal!

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  5. SWOD: 295 x 3, 305 x 2
    Metcon: 19:27

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  6. SWOD: 65x3, 70x1
    Metchon: 5 rounds 22:20

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  7. Ryan not to worry I thought it was Larry.
    SWOD:
    Strict Presses 3-3-3-3-3 @ 105Lbs

    METCON: 7 rounds at 24:40 and I'm not sure I'll can workout tomorrow. That was rough.

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  8. SWOD: 50x3
    Metcon: 4 rounds + 7 wall climbs 20:00
    Walked halfway up for the wall climbs and did knees up on the bar.

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  9. SWOD 285 X 3RM
    METCON: 25:40 AAARRRRRGGHH!!

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  10. SWOD 160#x3

    CFE#2 2x12min
    1.59mi,1.58mi
    (1x7 wall climbs for fun)

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  11. Did yesterdays WOD:
    30 cal row: 1:34@ 7 damper setting..
    (no juice,shouldve warmed up first)

    Then did tonights warm up

    Kettlebell hell: 20/25 swings w/35lb
    Didn't do penalties(my goal was 20 swings w heavy weight) but instead conquered the wall climbs!!! So pumped to get over my fear of being upside down and even got chest to wall!!!

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  12. Craig, my ribs, arms, and abs are already getting sore from those wall climbs! And I only did 4 sets of those! Yikes!

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  13. SWOD: 85#
    Metcon: 23:10 but majorly scaled...16" box, wall climb just above the blue stripe and messy KTEs. Rough day 3 workout--ready for a rest day!

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  14. Swod 225x3 failed at 230

    Metcon: 24:48 rxd... Well i touched my stomach on some.

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  15. SWOD: 85#x3, 90#x1
    Metcon: 25:52 Wow. That was a WOD from hell! I have newfound respect for all of you in the morning class that I coached through this workout without having done it first. I knew you were awesome, but now I know just how awesome!

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  16. Swod:75x3, 80x1 (narrow grip)
    Metcon: 29:28 rx'd wall climbs (messy descent on later rounds)20" box, modified T2B/K2E.
    Thanks, Greg, for not making me stop at 20 or 25 mins (whatever the cap was). And thanks for the push and the tips to get it done.

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  17. SWOD: 215 x3 fail#2 at 225
    Metcon: 20:01 brutal but different and different is good.

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  18. CFE 6x 400 m sprint
    rnd 1-4 @ 1:44, 5-6 @ 1:49

    Also, yesterdays SWOD : kettlebell swings (10 min 1min on/off for 30 swings) @ 30#
    (didn't rest the 3 hours, oops, and was a bit pooped)

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