Monday 8.08.11

Aaron is covering his face with the bumper plates when he is in proper position for the Front Squat with his elbows high and the bar resting on top of his shoulders.
 
Congrats to Stefan who got his first Muscle Up last week!  Unfortunately a camera wasn't around at the time, but I'm sure we'll capture it soon!  Who's still working on there's?

SWOD: Front Squat 3rm, 90% x 5, 80% x max reps

Metcon: "Coe" with a 15:00 cap
10 Rounds of:
- 10 Thrusters 95/65
- 10 Ring Push Ups (Scale down to regular push ups if needed)

For the metcon, we are capping the workout at a 15:00 time limit.  for the Ring Push Ups, remember to completely lock out at the top by turning your palms forward.  If you are still working on perfecting your regular Push Ups do not use the rings but try to mimic full turnout and range of motion at the top of the Push Up.

Post weights and times to comments. cc

16 comments:

  1. SWOD- 75, 70, 60

    Metcon- 4 rounds + 5 ring pull ups @ 65lbs

    ReplyDelete
  2. SWOD: 105, 95, 85

    WOD: 4 rounds: 1 @ 65 lbs, 3 @ 55 lbs
    1-2 ring pushups per round, remaining regular pushups

    Way to kick my butt on my first day of vacation!

    ReplyDelete
  3. SWOD: 85x3 75x5 65x7
    Metcon: 5rds + 7 thrusters (1rd @ 65# rest @ 55#)regular push ups

    That was ridiculously hard!

    ReplyDelete
  4. SWOD = 220 x 3, 195 x 5, 175 x 13
    MetCon = 5 rounds + 10 thruster + 1 ring push up

    ReplyDelete
  5. SWOD: 175x3, 160x5, 140x9

    MetCon: 5 rds with 6 thrusters in the 6th rx'd

    ReplyDelete
  6. SWOD: 225x3, 205x5, 185x8

    METCON: 5RNDS RXD

    ReplyDelete
  7. SWOD: 105x3, 95x5, 85x13 (failed at 115x2)

    Metcon: 5 rnds w/ 65# + ring pushups - some pushups were UGLY!

    ** morning run: 4x400m sprint 1 min. rest - PR on one 400m run w/1:36 sprint :)

    ReplyDelete
  8. SWOD: 125x3 PR, 115x3, 100x10
    Metcon: 6 rounds @55lbs

    ReplyDelete
  9. 205x3 185x5 155x7

    metcon: 5 rounds + 5 thrusters

    ReplyDelete
  10. 125x3 115x3 100x8

    metcon: 5 rounds/5 thrusters

    ReplyDelete
  11. SWOD: 275x3, 255x5, 225x7
    METCON: 6 rounds + 6 thrusters RXD

    ReplyDelete
  12. SWOD: 150x3, 135x5, 120x6
    METCON: 3 rounds + 4 regular pushups @ 65#

    ReplyDelete
  13. SWOD:165x3, 150x5, 135x7 Killin my wrists, but a wider grip helped.

    MetCon: 4 Rnds + 1 Thruster, Rx'd.
    First time doing ring Push Ups. WOW !!! I wanna do those more often.

    ReplyDelete
  14. Swod: 105x3 (115x2), 95x5, 85x10
    Metcon: 4 rds + 1 ring push up

    Need to work on touching chest to rings w every push up.

    Good job Jenny! You're one strong mamma ;)

    ReplyDelete
  15. SWOD: 115x3,105x5,95x9
    2RDs and tricepts gave out

    ReplyDelete
  16. 235x3,205x5,185x11
    6rnds + 6 thrusters RX

    ReplyDelete