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
SWOD: S.P 90%@105 80%X3@95 70%X5@85
ReplyDeleteMETCON: 16:22
P.S. IT'S IMPORTANT TO BE ON TIME :D
SWOD: 90%@50 80%@40 70%@35
ReplyDeleteMetcon: 19:10
SWOD: 170,155,135
ReplyDeleteMetcon: 15:06 24" box
Great job Jamie! Keep up the good work!
SWOD: 60x1,55x3,45x5
ReplyDeleteMetcon: 16:20 jumping pullups
I think my metcon was longer because the time stopped and restarted.
SWOD: 155x1 fail at 160, 135x3, 125x5
ReplyDeleteMetcon: 7:01 22" white box. Love that workout.
first time chaining 25 butterfly pullups.
SWOD: 135x1, 120x3, 105x5
ReplyDeleteMetcon: 10:40 RX
Starting Strength WOD:
ReplyDelete- 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
SWOD: 45x1, 40x3, 35x5
ReplyDeleteMetcon: 19:30
SWOD: 205x1, 165x3, 145x5
ReplyDeleteMETCON: 12:17 24"box
70x1, 60x3, 55x5 shoulder press!
ReplyDelete18:? with small box and kipping pullups
This hip dont lie, it hurts!!!!!
CFE WOD 1
ReplyDeleteSWOD 105x1,95x3,85x5
Metcon 13:19 rx
SWOD: 85x1, 75x3, 65x5
ReplyDeleteMetcon: 15:03 with 20in box and kipping pullups
w/u used 62#kb for a couple reps of tku's, did'nt read the directions beforehand..
ReplyDeleteswod: 115x1 102x3 80 x5
metcon: 11:18 w/24"box, all kipping p/u in sets of 10
CFE; 2:00 min sprints x 6
ReplyDelete