Thursday 9.08.11

Lift heavy weights, keep the intensity high on metcons, work on skills, mobilize, eat, sleep, and recover...the recipe to well rounded fitness.

SWOD: Shoulder Press 3x5.  Try to get all 3 sets at a weight at or above 80% of your 1RM

Metcon: 4 rounds for time:
-10 Push Presses @ 75-80% of today's Shoulder Press weight (clean it from the ground)
-15 Kettlebell Swings (heaviest possible)
-20 Double Unders

Post weights and times to comments. cc

17 comments:

  1. SWOD:45x15
    Metcon:10:17@55# & 26KB

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  2. SWOD: 45x15
    Metcon: 9:58 55lbs/35lbs kb/single unders

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  3. SWOD: 3x5 @ 75

    MetCon: 6:27; pp 65, kb 44

    Bye, everyone!! I'll miss you all, but will keep in touch on FB and post my WODs here :)

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  4. SWOD: 1x5 75#, 2x5 72#

    WOD: 8:21 60# 35#kb

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  5. SWOD: 75 lb 3 sets x 5

    Metcon: 9:51 65#pp 44lb KB

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  6. SWOD: 3x5 @ 65 lbs
    Metcon: 8:59 50lbs, 35 KB, 80 single jumprope

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  7. Homemade WOD

    .8 mi Run House to Alamo Park

    3 rounds:
    1 run up Wykoff Hill and back
    1 lap around park w/ 10 Pull Ups
    25 PushUps
    10 Dips/handwalks on
    paralell bars
    .8 mi run back home
    Total run/time 5.6mi 1:01(Work and golf schedule making it hard to make it to the compound more than once so far this week)

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  8. SWOD: 45X3X5
    METCON:
    4 rounds
    35 pp
    26kb
    80 single unders

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  9. SWOD: strict press @ 125# 3x5
    METCON: 100# PP, 72#kb w/double unders

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  10. SWOD: 60X3
    METCON: 35kb/45lbs/80 singles

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  11. SWOD:
    180x5,180x3,180x3

    METCON:
    70#KB/135#PushPress 10:55...
    Thanks to Elizabeth and Jenn for letting me know AFTER the workout that I did 5 rounds.I cant count very well!

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  12. Joint mobility and stretching.. 50 minutes. easier to focus on that at the box rather than at home, plus I get to hang out with my people.

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  13. Swod 70#x3x5 / 75#x4
    Metcon 15:02 65#pp, 53#kb and double unders.

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  14. 135# x 5 x 3/ 20 med ball x 150= 8:28 ouch!!!!!

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  15. SWOD:72#x5 Strict press
    Metcon: 60# pp, 35# KB,DU's 9:51..one good round of all 20 DU's strung together, all other rounds..not so much!

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  16. SWOD: 90#x5x3
    Metcon:70#pp,44kb,80singles 10:30...

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