Friday 10.14.11

Rowing is not the easiest exercise in the world, especially after banded sprints and burpees!  Good job to everyone who attempted that workout.

SWOD:  Deadlifts 3-3-3-3-3

Metcon: 5 rounds for time:
-5 Deadlifts @ 80's of today's 3 rm
-10 Ring Dips
-25m Crab Walk

Post weights and times to comments. cc

13 comments:

  1. SWOD: 125, 175, 205, 205, 205

    Metcon: Grace

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  2. SWOD: 185-190-195-200-210
    No time for metcon this morning..hopefully tonight.

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  3. SWOD: 235 (PB)
    Metcon: 180 lbs @ 9:07

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  4. SWOD 230,240,250,260,275 (1x290 1rm pr)

    Metcon 12:10@235#

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  5. SWOD: 180, 190, 200, 205, 210
    Metcon: 10:32 @170lbs (black band, red band for last 3 reps on last round)and forward and backward crab walk

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  6. SWOD: 135x3,225x3,315x5,405x3,455x3,465x3,475x3

    max reps@ bodyweight:
    chinups: 9,8,7,5,5,4
    dips: 10,9,9,10,9,7

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  7. SWOD:
    165x5, 225x3, 265x3, 325x2, 365x1, 400x3 (was going for 5 total, so FAIL)

    Metcon:
    12:36@ 320#

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  8. SWOD: 255, 265, 275, 295, 315 x 3

    METCON: 12:41 @ 255# DL

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  9. SWOD: 65, 85, 95, 95, 115
    Metcon: 11:15 @ 95

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  10. SWOD: 85, 105, 105, 110, 115
    METCON: 12:34 @ 95#

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  11. SWOD: 195X3
    METCON: 15:03 @155LBS

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  12. SWOD: 185, 195, 205, 215, 225x3 Kyle made Danyel and I use the 45# bar with metal plates. It was difficult but we did it!!!!

    Metcon: 19:55 @180# w/ one strap of orange band for ring dips.

    ReplyDelete