Monday 4.11.11



SWOD: 500m Row for time (repeat efforts as time allows)

Metcon: 2 rounds for time of….
-40 pushups releasing
-30 walking overhead lunges (45lb/35lb)
-20 floor wipers 95/65
-10 burpee box jumps

Post times to comments.  cc

17 comments:

  1. I'll be at work tomorrow... is the releasing pushup hands off the floor at the bottom? or is it at the top, like a clapping pushup, without the clap?

    PS Its always better without the clap.

    ReplyDelete
  2. SWOD- 2:07 500m row

    METCON- 21:44
    35lb plate
    65lb bar

    ReplyDelete
  3. SWOD: 2:19 500 m row
    WOD: 35 lb plate, 65 lb bar 20:33

    Kyle tried to say the lunges were 30 each side but Kate and I didn't believe him and did 30 total (15 each side) the rebels we are!

    ReplyDelete
  4. Dietrich, it's a clap free day at the compound! The release is at the bottom of the push up. you come down to the floor( belly/chest on floor) and pick hands up before going into next push.

    ReplyDelete
  5. CFE WOD2 (last weeks)
    Tabata 8x20sec Uphill treadmill sprints,
    (in the alt. chamber at Golds)
    Can't make the compund due to wk sched made up my
    own WOD: 3 Rds 5x80%RM. Bench Press
    ". " Back Squat
    20 Box Jumps
    20 Inclined Situps

    ReplyDelete
  6. Strength WOD:
    - Power Snatch: 220xalmost, 180 X3,3,3
    - Ring Dips: +55x4, +50x5, +40x6
    - Barbell Row: 275x4, 250x6, 230x8

    ReplyDelete
  7. SWOD: 1:56 (PR)
    Metcon: 25:12 w/16" box jump

    14 mile bike ride in ~1 hr--kinda slow but it is the first time I have cycled on the open road in ~20 years!

    ReplyDelete
  8. CFFB SWOD:
    -Back Squats: 15x1 @ 245# (Rack bar and rest 5 sec after each squat)

    CFFB WOD:
    -5 Rounds for Time of:
    1 Bench Press @ 188#
    3 Supinated Ring Rows
    2 Bench Press @ 188#
    5 Supinated Ring Rows
    3 Bench Press @ 188#
    7 Supinated Ring Rows

    12:21 RX

    ReplyDelete
  9. row 500m. :1:43
    metcon: 15:53 rx

    ReplyDelete
  10. SWOD: CF Football BackSquat @ 320# 15x1 w/5 seconds rest

    SWOD: 500Row 1:37

    METCON: 17:00Rxd

    ReplyDelete
  11. 500m row 1:55
    Metcon: 14:05 Rx
    Afternoon classes were rockin' today! It was good to see everyone getting their workout on.

    ReplyDelete
  12. row 2:08
    Metcon 27;12 as Rx

    ReplyDelete
  13. There were 16 of you in the 530p class..where are all your posts?! gotta get this posted so we know what to beat next time around =). Awesome job to all the evening classes. It was crazy busy and you all helped cheer eachother on while waiting your turn. Teamwork at it's finest.

    ReplyDelete
  14. SWOD: 1:29 500m row
    Metcon: 13:51 @ 29 box

    ReplyDelete
  15. Swod:2:09
    Metcon: 22:30 rx'd(box height wasn't given so I used a 20")

    ReplyDelete
  16. Swod: 2:07
    Metcon: 16:07 rx'd

    ReplyDelete