Monday 9.19.11

I don't know who Melissa is bossing around here, but she must have been taken charge at the 31 Heroes event this was taken at.  By the way, good job for taking the leader spot on big board for FGB Saturday!
SWOD: Back Squat - work up to heavy singles with perfect form. Do not try to go for a new 1rm

Metcon: For Time:
-50 Sit-ups
-Thruster 15 reps @ 55% of 1rm
-40 Sit Ups
-Thruster 12 reps
-30 Sit Ups
-Thruster 9 reps
-20 Sit-ups

Increase load with each set of Thrusters.

Post weight and times to comments.  cc

17 comments:

  1. Lol. Wow. Thanks for the photo!:)

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  2. SWOD: Backsquat 85-105-125-135-145 x 3
    WOD: 13:36 45-55-65

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  3. SWOD:
    Box Squat
    135x5,185x5,225x5,275x5,315x3,335x1,350x1

    METCON:
    9:48 @ 125,130,135

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  4. SWOD: 145x7
    Metcon: 10:28/ 55,57,60

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  5. SWOD
    205 x 7

    Metcon: 14:20 @ 95#,115#,125#(X 2 dropped wt after 8 reps and couldn't clean it back up for the last rep), thats ok trying for more weight vs. time.

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  6. Melissa your arms are toned. Have you been using the shake weight you told me you got?

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  7. SWOD: 85 x 7
    Metcon: 15:45, 35, 40, 45

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  8. SWOD: 275X7 singles
    METCON: 8:58 @ 75, 85, 95#

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  9. Let's just start by saying I'm a dumb a$$. We all know this.... I didn't do the last 20 sit ups.
    Swod:145
    Metcon: 12:12 55,65,75 not sure how long it would have taken to do 20 sit ups

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  10. w/u with 30# wallballs just cuz' Murphy is on the cover.
    BS:150,165,180,190,205,230 allx 1
    metcon:15:21 95,115,135 rx+

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  11. SWOD : 95# x 7, 105 x1

    METCON: 10:43 @ 55, 65, 75

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  12. Swod: 140x1 (started to break form)
    Metcon: 12:03 @ 60, 70, 80 #'s

    P.S. I agree w you Jenny, Melissa's arms look fantastic! Think I'll try the Shske Weight ;)

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  13. SWOD: 135x1
    Metcon: 11:31 @ 45lbs, 55lbs, 65lbs

    ReplyDelete