Tuesday 5.03.11

New member, Michael Ann, and Doug chipping away at the long Monday workout.  What a way to start the week eh?

SWOD: On the minute for 15:00 - Handstand Push Ups x 2

Metcon: For reps of Wall Ball (20/ 14# to 10 ft. target)
-30 seconds on/ 30 seconds off
-60 seconds on/ 60 seconds off
-90 seconds on/ 90 seconds off
-120 seconds on

For the SWOD volume training, on the minute complete up to only 2 hand stand push ups (or a substitute you are working on), then you will rest for the remainder of the time.  The goal is to  work sub-maximally (not reaching muscle failure) and maintain no more than 2 reps from the first set to the last set.  If you are capable in handstand push ups,you should push yourself to do the strictest form and the highest level of this exercise as possible.  I.E. paralette handstand push ups, ring handstand push ups, weighted, etc.

For the metcon, this is 8 minutes long, so partner up and help keep track of reps.  See if you can do 20 reps in 30 sec, 30 in 60 s, 40 in 90 s, and 50 in 120 s.  Rest only as long as the last effort.


17 comments:

  1. SwOD: HSPU using bands

    Metcom: 14, 25, 36, 40

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  2. 13-21-30-31

    that was hard....

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  3. SWOD: 45/95lbplate hspu
    Metcon: 124

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  4. CFFB WOD
    DL: 405x5
    ROW:100# DBx15
    BOXJUMP: 39.5x2
    SPRINTS: 6.3 quickest

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  5. HSPU = 3 ab mats

    METCON : 103 reps total

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  6. SWOD HSPU no abmats

    Metcon 17,22,30,34=103

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  7. Swod: 12 rounds w one abmat (kipping) and three rounds w two abmats
    Metcon: 79ish

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  8. SWOD: PARALLEL BARS
    METCON: 106 REPS

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  9. sowd: clean and jerk /find a 1rm 155#..lots of practice w/weight. back squat 165x6 185x4 205x4 215x3 then 3 more.

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  10. Swod: 30 w/ 1 abmat
    Metcon: 61

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  11. SWOD Practice HSPU,
    Metcon 13+17+22+27=79

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  12. SWOD: HSPU -did my best trying to get my head to two mats, have broken blood vessels in my face to prove it!

    Metcon: 72 w/ 14#ball

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  13. SWOD: Walked up wall 2x backwards each minute--got closer than before

    Metcon: 15, 16, 23, 32 = 86 (14# ball to 9' target)

    ReplyDelete