Wednesday 2.2.11

Hollow rock to Superman, then pull the bar to your chest

Warm Up: 2 rounds
- 10 Turkish Get-Ups (Light KB)
- 20 Sit Ups
- 5 Lateral Push Ups

SWOD: Shoulder Press 90%x1, 80%x3, 70%x5 of 1RM

Metcon: For time (all 50 at once or mix it up)
- 50 Pull Ups
- 50 Burpee Box Jumps
- 50 V-Ups

14 comments:

  1. SWOD: S.P 90%@105 80%X3@95 70%X5@85

    METCON: 16:22

    P.S. IT'S IMPORTANT TO BE ON TIME :D

    ReplyDelete
  2. SWOD: 90%@50 80%@40 70%@35
    Metcon: 19:10

    ReplyDelete
  3. SWOD: 170,155,135

    Metcon: 15:06 24" box

    Great job Jamie! Keep up the good work!

    ReplyDelete
  4. SWOD: 60x1,55x3,45x5
    Metcon: 16:20 jumping pullups

    I think my metcon was longer because the time stopped and restarted.

    ReplyDelete
  5. SWOD: 155x1 fail at 160, 135x3, 125x5
    Metcon: 7:01 22" white box. Love that workout.
    first time chaining 25 butterfly pullups.

    ReplyDelete
  6. SWOD: 135x1, 120x3, 105x5

    Metcon: 10:40 RX

    ReplyDelete
  7. Starting Strength WOD:
    - Power Clean: 235x1, then 188 (80%)x 3,3,3
    - Push Press: 225x3, 202.5x5, 180x7
    - Chin Ups: +60x3, +30x5
    - Tabata Mash Up:
    Squats: 12
    Chin Ups: 4

    ReplyDelete
  8. SWOD: 45x1, 40x3, 35x5
    Metcon: 19:30

    ReplyDelete
  9. SWOD: 205x1, 165x3, 145x5
    METCON: 12:17 24"box

    ReplyDelete
  10. 70x1, 60x3, 55x5 shoulder press!
    18:? with small box and kipping pullups
    This hip dont lie, it hurts!!!!!

    ReplyDelete
  11. CFE WOD 1
    SWOD 105x1,95x3,85x5
    Metcon 13:19 rx

    ReplyDelete
  12. SWOD: 85x1, 75x3, 65x5

    Metcon: 15:03 with 20in box and kipping pullups

    ReplyDelete
  13. w/u used 62#kb for a couple reps of tku's, did'nt read the directions beforehand..
    swod: 115x1 102x3 80 x5
    metcon: 11:18 w/24"box, all kipping p/u in sets of 10

    ReplyDelete