Monday 10.31.11

Happy Halloween everyone!  A reminder, the gym is closed in this evening only.

SWOD: Back Squat 3-3-3-3-3

Metcon:As many rounds possible in 12:00 of:
-5 Thrusters @ 50% of 1rm
-15 Sit Ups
-25 Double Unders

For today's SWOD and Metcon, proper form and proper depth are the key points to hit over higher weight.  So use a medicine ball or box to judge hitting the same depth accurately each time. 

Post weights and rounds to comments.

13 comments:

  1. Happy Halloween and a very Happy Birthday to the Count Foley!!!

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  2. SWOD- BD Practice....being outta the gym to long is very bad, don't do it

    METCON- 6rds + 15 AB mat sit up's @ 65lbs, single unders

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  3. SWOD: worked up to 105x3 w/ high bar back squats
    Metoon: 6rds + 5 @ 55lbs and s.u.

    Good class with Brooke and Kate! :)

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  4. SWOD: worked up to 145lb x 3 with high bar back squats

    Metcon:7 rds + 4 thrusters. 65 lb thrusters. Almost all straight sets of DU.

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  5. SWOD: 295 X 3

    METCON: 5RD + 2 THRUSTERS
    @ 135#

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  6. swod: Worked depth and form @ 105 and 95#
    Metcon: 5rds + 3 thrusters @ 55#( back was really tight and worked form on thrusters)

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  7. swod: back squat 145# x3
    METCON: 3rd @ 65# thruster + 8 du

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  8. SWOD: 155x3 high bar back squats
    Metcon: 7rds + 5 thrusters and 2 situps

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  9. SWOD: 125x3, 135x2
    Metcon: 7 rounds + 5 thrusters + 1 situp

    * Nice LACE Foley ;)

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  10. swod: front squats 3rep heavy not max to 155x3
    metcon:4 rounds for time ..6 dumbell thrusters @ 35# each hand, 12 double unders, 18 situps.Forgot to hit go on my watch so we will just say fast :/ Home grown garage wod

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  11. Just the Metcon

    7 rds + 15 sit ups

    95# rxd

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  12. weighted chinups

    WOD: 5 rds @ 55#

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  13. SWOD:
    165x3, 195x3, 235x3, 265x3, 285x3 (last two were assisted)

    Metcon:
    9 rounds + 5 thrusters + 7 situps @ 95#

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