Thursday 7.14.11

Kenny going overhead.

SWOD: Push Jerk x 1, then 3 reps @ 90%, and 5 reps @ 80%

Metcon: As many rounds as possible in 12 minutes:
-5 Ring Rows
-10 Push Ups
-15 Sit Ups

For ring rows to be rx'd your feet should be elevated to the same height as the rings, and you must pull your chest up until it makes contact with your hands.  Continue to challenge yourself with push ups.  Maintain a tight plank, keep your elbows in, and get a full range of motion.  If you need to, elevate your hands in order to do so.  Sit ups are on the Abmat, but feel free to scale up to the GHD if you're feeling sporty.

Post weight and rounds to comments. cc

13 comments:

  1. SWOD: 135 x 1 (failed at 140), 120 x3, 105 x5

    Metcon: 6 rds + 10 push-ups (feet on floor for ring pulls)

    ReplyDelete
  2. SWOD: 225X1, 205X3, 185X5

    METCON: 7 rds

    ReplyDelete
  3. SWOD: 125x1, 115x3, 105x5
    Metcon: 7 rds + 10 p/u + 2 s/u

    ReplyDelete
  4. SWOD 145x1,130x3,115x5

    Metcon 9rds +5rows,10P/U,2S/U
    GHD s/u's

    ReplyDelete
  5. SWOD: 275X1 "PR" 245X1, 225X3
    METCON: 9 RNDS EVEN, FINISHED ON THE BUZZER

    ReplyDelete
  6. SWOD:95x1-85x3-75x5
    Metcon:8rds +5RR

    ReplyDelete
  7. SWOD: 165x1, 150x3, 130x5
    Metcon: 7 rounds - Didn't throw up! :)

    ReplyDelete
  8. swod: 155x1 140x3 125x5
    metcon: 11 rnd's +5+10+1 RX
    Thanks to Holly

    ReplyDelete
  9. 225, 205x3, 180x5
    12 rounds + 5+10

    ReplyDelete
  10. Swod: 105x1, 95x3, 85x5
    Metcon: 5 rds (almost rx'd ring rows, close grip push ups on 16" box, 3 rds of ghd sit ups)

    Really fun working out w Mr and Mrs Crossfit (aka The Moraidas)!!

    ReplyDelete
  11. Swod: 185x1, 167x3, 145x5
    Metcon: 11rds +10pus

    ReplyDelete
  12. SWOD: 135# push jerk PR!

    WOD: 7rds+ 1 pushup
    close grip pushups. almost rx'd ring rows but not quite.

    Steffanie, your AWESOME!

    Holly thanks for staying a little late and putting up with us!

    ReplyDelete
  13. SWOD: 255x1
    METCON: 10 rounds + 2 pushups

    ReplyDelete