For jumping pull ups, set up so that your pull-up bar is about nine inches below your max
reach and jump vigorously for each rep. Count only the reps where you go
from full arm AND shoulder extension to chin over the bar.
SWOD: Sumo Deadlift 1 RM, 90% x 3, 80% x 5
Metcon: For reps:
-3 min. max Burpees
Rest 1 min
-3 min. max Jumping Pull Ups
Rest 1 min
-3 min. max Front Squats (115/75)
Post reps to comments. cc
SWOD: 185 x1, 165 x3, 145 x5
ReplyDeleteMetcon: 124 @65#
SWOD: 135x1, 120x3, 110x5
ReplyDeleteMetcon: 113 @ 55#
WOD: 285x1, 225x3, 215x5. No time for metcon: the warm up took too long
ReplyDeleteSWOD: 350x1,305x3,265x5
ReplyDeleteMetcon: 60 floppies, 105 jumpers,35 f squat rxed
SWOD 235x1,200x3,185x5
ReplyDeleteMetcon 43,75,16+134 as RXd'
43,75,16=134
ReplyDeleteSWOD: 205x1, 185x3, 165x5 Tied my regular deadlift 1 RM
ReplyDeleteMetcon: 37, 100, 33 = 170 rx
Good luck to our Shamrockers!
SWOD: 205x1 (PR w/sumo deadlift)185x3,165x5
ReplyDeleteMetcon: 100 even w/ 65lbs
SWOD 325X1 295X3 260X5
ReplyDeleteMETCON 40 BURPS, 94 JMP PULL UPS, 20 @ 115 FRONT SQUAT
Friday night garage time:
ReplyDeleteIncline Bench 50 each hand 6x12
Dbl KB push press 26# each hand 6x12
Hang Clean 95# 6x6
double unders 6x12
KB floor wipers 6x12
between each round did :2:00 active rest on indo board. Last ride was :6:40