Friday 3.11.11

 
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.


 Warm Up: Coaches Choice

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

10 comments:

  1. SWOD: 185 x1, 165 x3, 145 x5
    Metcon: 124 @65#

    ReplyDelete
  2. SWOD: 135x1, 120x3, 110x5
    Metcon: 113 @ 55#

    ReplyDelete
  3. WOD: 285x1, 225x3, 215x5. No time for metcon: the warm up took too long

    ReplyDelete
  4. SWOD: 350x1,305x3,265x5
    Metcon: 60 floppies, 105 jumpers,35 f squat rxed

    ReplyDelete
  5. SWOD 235x1,200x3,185x5
    Metcon 43,75,16+134 as RXd'

    ReplyDelete
  6. SWOD: 205x1, 185x3, 165x5 Tied my regular deadlift 1 RM
    Metcon: 37, 100, 33 = 170 rx
    Good luck to our Shamrockers!

    ReplyDelete
  7. SWOD: 205x1 (PR w/sumo deadlift)185x3,165x5
    Metcon: 100 even w/ 65lbs

    ReplyDelete
  8. SWOD 325X1 295X3 260X5
    METCON 40 BURPS, 94 JMP PULL UPS, 20 @ 115 FRONT SQUAT

    ReplyDelete
  9. Friday night garage time:

    Incline 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

    ReplyDelete