SWOD: Bench Press 5-5-5-5-5
-in between sets, do Toes to Bar x 5 (challenge yourself to do these strict – no swinging – and at a controlled tempo)
Metcon: 21-15-9:
-Bench Press
-Ring Rows
For the bench press, use 75% of today's 5 RM. To do the ring rows as rx'd, your feet should be elevated on a box at the same height as the rings.
Post weights and times to comments. cc
SWOD: 75 lbs
ReplyDeleteWOD: 55 lbs 10:16 could not complete ring rows as rx'd and had to shift from box to ground. Going to work on these
Suffering from lack of confidence and motivation lately
SWOD: 75x5
ReplyDeleteMetcon: 10:26 @ 55lbs ring rows with feet on box sometimes
SWOD = 155,185,205,225,235
ReplyDeleteMETCON = 13:50 at 175 lb bench
SWOD 5RM 160#
ReplyDeleteMetcon 10:29 RX'd (120#)
CFE 8 X 200m 35sec/38sec
Strength WOD:
ReplyDelete- Overhead Squats: 250x1, 225x3
- Push Press: 255x2, 235x4
- Pull Ups: +80x2, +45x4
Had to cut it short this morning to get to work. Working out before 7:00am is rough these days! Strength was not there!
SWOD: 225x5 failed at 230
ReplyDeleteMetcon: 10:40 w/ 170
sowd; 167 x5 (w/matt assit on last three)
ReplyDeletemetcon: 8:43 @ 110# (65%)
SWOD: 95lb 5rm bench
ReplyDeleteMetcon: 7:59 @ 70lbs and not on a box but parrallel as i could get from floor..harder than i've ever done it! Ring rows kicked my butt.
CF Open WOD #3
ReplyDeleteAMRAP 5 Min:
Squat Clean & Jerk @110#
7 rounds, +1 squat clean
SWOD 135# 5rm bench (failed after 2 at $145#)
ReplyDeleteMetcon 12:10 at 101#
Did this workout on Fri night...
ReplyDeleteMetcon: 9:53 w/60#; started each set w/ring rows as Rx then modified w/feet on floor directly under rings