Thursday 4.21.11

SWAT Operators have to be in shape in case the Segways are down for maintenance.
SWOD: Weighted Chins Ups 1rm

Metcon: "SWAT Op Gone Bad"  Compare to 5.24.10.
1:00, :45, :30, and :15 rounds each of the following:
- Pull Ups
- Sit Ups
- Push Ups
- Squats

For the metcon, keep track of total reps for all rounds and all exercises to get your total score. For example, if you do 10 pull ups the first 1:00, you would start counting your push ups at 11. Do 1:00 of each movement in this manner, followed without rest by :45 of each movement, followed by :30 of each, and finally :15 of each. This will be 10:00 total, which is a short amount of time, so the object is to go all out!

On the Fairfield PD SWAT team you have to make 245 total reps to pass the test and remain on the team.  How do you measure up?

Post weights, rep numbers, and if you can be on the FPD SWAT Team to the comments section! bc

14 comments:

  1. Missing the morning crew! Hopefully I will be back on track next week! I'm going on two weeks off and am feeling pretty blah..... And weak....

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  2. SWOD: 2 chin ups!
    Metcon: 251 / pull ups with band

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  3. Metcon: 242; jumping pullups--no bands at the condo

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  4. SWOD 100 LBS CHIN UP "PR"
    METCON SCORE: 273

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  5. 30lbs chin ups
    199 with ring pullups and hand release pushups

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  6. 1 strict chin up (feet on ground)
    metcon: 274 red band/jumping pull ups

    Good job 4:30 ladies!! :)

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  7. swod: chinups +26,+35,+44,+461/2,(+49 failed)
    metcon: 337 PR!! Wahooey!!

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  8. CFFB SWOD:
    12sets x 2 reps front squats @ 235#
    Bench 295 x 3 reps
    1 arm DB row 11,21,11 left/ 8,12,11 right ..i think

    CFFB METCON:
    Tabata row to 1000m goal , 1 burpee for every 5m short of 1000
    = 40 burpees but i did 80 double unders instead

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  9. SWOD: 110# weighted Chin Up, definitely a PR

    MetCon: 242 with strict pus

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  10. SWOD: 1 strict chin up

    WOD: 283 kipping pullups

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  11. 15 lb pullup

    Metcon: 331

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  12. 18lb chin up
    Metcon 241 w/jumping sorta kipping pull ups

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  13. Swod 20 lb chin-up

    Metcon 258 w/ Kipping and band pull-up

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