Friday 2.18.11

300+ reps on FGB will do that to you.  But Ryan was back at a workout the next day.
 Warm Up / SWOD:  Review of exercises in the metcon

Metcon:  "300"
-25 Pull Ups
-50 Deadlifts (135/85 lbs)
-50 Push Ups
-50 Box Jumps (24"/ 20")
-50 Floor Wipers 
-50 One-arm KB Clean-and-Press (35/ 26lbs)
-25 Pull Ups

This workout was made famous by the movie 300 a few years back.  It was a workout used to test the actors and stuntmen at the culmination of months of training with trainer Mark Twight at Gym Jones.  It was not a daily, or even weekly, workout as was purported by the media and Men's Health.Magazine.

This is the long workout for the week, as we will be closed Saturday for maintanence.

Post times to comments. cc

11 comments:

  1. Awesome job this morning in the early AM classes!

    ReplyDelete
  2. Metcon: "300" 27:05
    -25 Ring Rows
    -50 Deadlifts (85 lbs)
    -50 Push Ups
    -50 Box Jumps (first 30 @ 20", last 20 @ 16" --thanks Kyle!)
    -50 Floor Wipers (85#) -- OMG!
    -50 One-arm KB Clean-and-Press (26lbs)
    -25 Pull Ups

    Not feeling quite like a Spartan but almost--my forearms are on fire! Great motivation from the coaches--Kyle and Craig--this morning...THANK YOU!

    ReplyDelete
  3. Metcon: 29:04
    -25 Ring Rows
    -50 Deadlifts @ 55#
    -50 Box Push-ups
    -50 Box Jumps @ 20"
    -50 Floor Wipers @ 35#
    -50 Clean & Press, first 8 @ 18#, then the rest @ 15#
    -25 Ring Rows

    ReplyDelete
  4. Metcon: 28:11
    25 Ring Rows
    50 DL @ 85Lbs
    50 Push ups
    50 Box jumps @ 20"
    50 Floor Wipers 30 @ 65lbs 20 @ 55lbs
    50 clean and press @ 18lbs
    25 ring rows

    Floor wipers are AWESOME!

    ReplyDelete
  5. Metcon: 27:28
    25 red band p/ups
    50 DL @85#
    50 push ups
    50 Box jumps 20'
    50 Floor Wipers @85#
    50 KB C&P @26#
    25 red band p/ups
    I'll be waiting for Hollywood to call...

    ReplyDelete
  6. 25 kipping pullups
    50 DL 75lbs
    50 pushups
    50 box jumps 20in
    50 floor wipers 75lbs
    50 KB 18lbs
    25 kipping pullups

    ReplyDelete
  7. Starting Strength WOD
    - Deadlift: 470x1, 423x3, 372x5
    - Dips: +80x4, +72x6, +64x8
    - Supinated Rows: 285x1, 235x 5,5,5

    ReplyDelete
  8. "300" in 24:11!!!!!
    Jumping pull ups, 85# floor wipers, 26# KB, 1/2 push ups on knees

    that was FUN..thanks Holly for coaching so i could play with the big boys!

    ReplyDelete
  9. "300"..20:14 rx
    just could'nt catch Kenny.
    Spartacus can pound sand...huh!

    ReplyDelete
  10. Did CCF today, snatch work out on the minute. But could not resist trying the floor wipers, so I did a set of 50 of those after my wod @ 135 lbs. Very good work out.

    ReplyDelete