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.
Happy Halloween and a very Happy Birthday to the Count Foley!!!
ReplyDeleteSWOD- BD Practice....being outta the gym to long is very bad, don't do it
ReplyDeleteMETCON- 6rds + 15 AB mat sit up's @ 65lbs, single unders
SWOD: worked up to 105x3 w/ high bar back squats
ReplyDeleteMetoon: 6rds + 5 @ 55lbs and s.u.
Good class with Brooke and Kate! :)
SWOD: worked up to 145lb x 3 with high bar back squats
ReplyDeleteMetcon:7 rds + 4 thrusters. 65 lb thrusters. Almost all straight sets of DU.
SWOD: 295 X 3
ReplyDeleteMETCON: 5RD + 2 THRUSTERS
@ 135#
swod: Worked depth and form @ 105 and 95#
ReplyDeleteMetcon: 5rds + 3 thrusters @ 55#( back was really tight and worked form on thrusters)
swod: back squat 145# x3
ReplyDeleteMETCON: 3rd @ 65# thruster + 8 du
SWOD: 155x3 high bar back squats
ReplyDeleteMetcon: 7rds + 5 thrusters and 2 situps
SWOD: 125x3, 135x2
ReplyDeleteMetcon: 7 rounds + 5 thrusters + 1 situp
* Nice LACE Foley ;)
swod: front squats 3rep heavy not max to 155x3
ReplyDeletemetcon: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
Just the Metcon
ReplyDelete7 rds + 15 sit ups
95# rxd
weighted chinups
ReplyDeleteWOD: 5 rds @ 55#
SWOD:
ReplyDelete165x3, 195x3, 235x3, 265x3, 285x3 (last two were assisted)
Metcon:
9 rounds + 5 thrusters + 7 situps @ 95#