This picture was taken during the very first WOD we did when we opened our doors on 2.01.10. Here Holly and Jeannette are working through the exact same WOD we'll be doing today in honor of our anniversary week! This week many of our WOD's will be WOD's we did our first week. Hopefully some of you can look back and see the progress!
Warm Up: Coach's choice
SWOD: Back Squat 5, 5, 5, 5, 5
Do your warm up sets and then hit your first heavy set of 5 reps. Continue to add weight and do 5 reps until you can no longer complete 5 reps with good form.
Do your warm up sets and then hit your first heavy set of 5 reps. Continue to add weight and do 5 reps until you can no longer complete 5 reps with good form.
Metcon: "Helen"
3 rounds for time of:
- 400m Run
- 21 KB swings 1.5 pood
- 12 Pull Ups
- 400m Run
- 21 KB swings 1.5 pood
- 12 Pull Ups
Compare both the SWOD and the metcon to what we did on 2.01.10. I know not many people recorded it, but if you did you should see some amazing progress over the last year!
Post weights and times to the comments section! bc
SWOD - 115lb 5rm
ReplyDeleteMETCON- Helen
13:25, 35lb kb, jumping pull ups
SWOD 60lb x3
ReplyDeleteMETCON
15.26, 18lb kb, band pull ups
SWOD: 105 x 5
ReplyDeleteWOD: Helen 15:45 35 lb kb red banded pullups.
Definitely felt my 2 week break! That was tough
SWOD: 255-285-315-345-370 (PR)
ReplyDeleteMetcon: 10:14 w/ 60# KB. not a PR, but one today isnt too bad.
SWOD: 55x5
ReplyDeleteMetcon: 14:12 w/18# kb
SWOD: 95x5
ReplyDeleteMetcon: 14:02 jumping pull ups and 35lb kb
Happy Birthday Compound! I am so glad you are here. :)
Dam I'm missing the anniversary week. Oh well.
ReplyDeleteSWOD: Dead Lifts 3x3x3 @245 Lbs
METCON: 8 rounds of
50 meter Farmers walk @ 60 Lb DB
25 Rowing sit-ups
Time: 17:58
SWOD: 185x5, 205x5, 225x5, 235x5, 245x5
ReplyDeleteMetcon: 10:46, 62# kb
CFE Wod#4
ReplyDeleteSWOD 135x5,155x5,165x5,175x5,,185x5
Metcon 12:00 44#KB
DEADLIFT: 135X5,155X5,165X5175X5,185X5
ReplyDeleteMETCON: 44# X1, 62#X2, TIME 12:18
That's funny Larry. I was there and I remember you squatting. Never saw the deadlifting. You are fast!
ReplyDeleteSWOD: worked up to 320x5
ReplyDeleteMETCON: 62#KB @ 13:24
SWOD: 85x5, 125x5, 125x4, 125x4, 115x5
ReplyDeleteMetcon: "Helen"
12:24 as rx'd
Helen was pretty tough after all the back squats!! And I really need to work on hitting my depth...
Swod: 130x5
ReplyDeleteMetcon: 15:22 #44 KB, jumping pull ups(not horrible)
metcon:15:22 #18KB,banded pull ups
ReplyDeleteSWOD: 115x3
ReplyDeleteMetcon: 15:05 #44KB, pullups w/green band.
SWOD: 85X5
ReplyDeleteMetcon: 16:44 (row, 26#kb, ring rows)
*Scaled/pregnant
SWOD: 65, 75, 85, 90, 95 x5
ReplyDeleteMetcon: 15:56? 36# KB and blue band pullups; just not feeling it this morning.
BRAD I GUESS WHEN YOUR TIRED YOU FORGET THINGS.....OOPS
ReplyDeleteSWOD: 85x5, 105x5, 125x5, 145x5, 155x5 PR
ReplyDelete"helen" 11:38@35# kb, knee band pull ups
SWOD: 125x5 never got to finish cuz class started
ReplyDeleteMetcon: 14:06..rowed 500 meters ea.rd, did GHD sit ups instead of pull ups, 35#KB
SWOD 255x5
ReplyDeleteMetcon: 9:51 rxed