Monday 7.04.11

Happy Independence Day!

SWOD:  Front Squat 3rm, then 90% for 5 reps, and 80% for 7 reps

Metcon:  Three rounds for time of:
- 50 Double-unders (If you don't have double unders sub 200 regular rope jumps)
- 25 Wallball "2-fer-1s" (heaviest ball to a 10 ft target.  If 2-fer-1's are not possible, do twice the number of regular wall balls)

A wall ball 2-fer-1 is accomplished by executing a regular wall ball, but while the ball is in the air you will perform a second squat before you catch the ball again.  You will be performing 2 squats per wall ball rep, so you have to move fast!

Post weights and times to the comments section!  bc


  1. SWOD: FRont squat 105x3,95x5,85x7
    Metcon: 2,100m row/ 500m cool down

  2. Swod:155x3, 90%@135
    Metcon: 23:20

  3. Swod:115x3
    Metcon:16:10 10#x1,14#x2,200 singles

  4. 10 mile bike ride with a pit stop @ The Compound for a little muscle up /ring pullup technique instruction.

  5. SWOD. 75 x 3
    WOD. 17:48
    rd1 14 lb
    rd 2 and 3 10 lb
    200 singles

  6. SWOD: 275x3,255x5,225x7
    METCON: 20# @ 17:21