Wednesday 2.23.11

Maximum output!

Warm Up: 1 round
- 10 Turkish Get-Ups (light KB 5 each arm)
- 20 Sit Ups
- 5 Lateral Push Ups

SWOD: Shoulder Press 1-1-1-1-1

Metcon: 3 Rounds
- 5 Burpee Box Jumps (34”/24”)
- 10 Chest To Bar Pull Ups
- 15 Push Press @ 75% of 1rm SP
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12 comments:

  1. KateWednesday, February 23, 2011 5:49:00 AM

    SWOD-90-85-80-75-70-65-55

    METCON-7:20
    24" box jumps
    c2b w/box-jumping pull ups
    70lb push press

    ReplyDelete
  2. KellyWednesday, February 23, 2011 6:19:00 AM

    SWOD: 45-50-55-60-65-70. Failed twice at 75
    WOD: 20" box; ctb jumping pullups; 55 lb push press 7:14

    ReplyDelete
  3. DavidWednesday, February 23, 2011 8:43:00 AM

    Today was curcuit day. 1:30 per exercise doing the curcuit twice.
    5 gallon water can Lunges
    Weighted overhead Air Squats
    Rowing Sit-ups
    Burpee's
    Overhead weighted Sit-ups (We used a basketball to keep the arms straight and we don't have a weighted ball)
    For a total rep count of 239 in 18 minutes.

    ReplyDelete
  4. KimWednesday, February 23, 2011 10:43:00 AM

    75lbs push press!!!!
    56lbs, 20" box Time was 10:35

    ReplyDelete
  5. BradWednesday, February 23, 2011 12:00:00 PM

    Strength WOD:
    - Power Snatch: 205x1, 164x 3,3,3
    - Strict Press: 195x4, 176x6, 156x8
    - Pull Ups: +60x4, +30x6, Unweighted x8 (4 CTB)

    ReplyDelete
  6. MikeCWednesday, February 23, 2011 3:32:00 PM

    SWOD 95#,105#,115#,120#, 125#Failed,
    3x95
    METCON 11:23

    ReplyDelete
  7. EricaWednesday, February 23, 2011 5:04:00 PM

    SWOD: 80lb Shoulder Press
    Metcon: 8:37 @ 60lb PP, 20"box,Jump C2B pull ups
    Good one!!
    Good warm up too!

    ReplyDelete
  8. DaniWednesday, February 23, 2011 6:20:00 PM

    Swod: 65 :-/
    Metcon: 8:43 @55/20"

    ReplyDelete
  9. HollyWednesday, February 23, 2011 6:58:00 PM

    SWOD: 75# Shoulder Press PR :)
    Metcon: 6:18 @55, 24" box, Jump C2B

    ReplyDelete
  10. Ryan S.Wednesday, February 23, 2011 8:08:00 PM

    SWOD: 7x1 Shoulder Press @ 90% 1RM (135#)

    Metcon:
    5 rounds for time of:
    5 squat cleans @ 155#
    15 tuck jumps, knees to chest

    9:36

    ReplyDelete
  11. BrookeWednesday, February 23, 2011 9:36:00 PM

    Swod: worked up to 85lb. Failed 4x @ 90

    Metcon: 7:13 24 in box, Kipping pull-ups, 70 lb push press

    ReplyDelete
  12. KolbyThursday, February 24, 2011 2:32:00 AM

    MetC; Angie t=42min29sec

    ReplyDelete

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