Thursday 10.13.11


The Squat is the foundation to a functional fitness program. Every time we sit down and stand up we are performing an air squat. This movement is performed several times a day without thinking. The air squat is also the base for athletic development and a key component of creating strength. Air squats requires body awareness and will develop core strength.


SWOD: Shoulder Press 5-5-5-5-5

Metcon: "Cindy"
As many rounds possible in 20:00:
-5 Pull Ups
-10 Push Ups
-15 Squats

Compare to 1.04.11

Post weights and times to comments. cc

12 comments:

  1. SWOD: 100
    Metcon: 17 rounds, plus 5 pull up and 10 push up

    ReplyDelete
  2. SWOD: 65, 67, 68, 70, 72x5
    Metcon: 12 rounds + pullups, pushups, and 13 squats

    ReplyDelete
  3. 135,135,145,155,155/19 +5 pu

    ReplyDelete
  4. SWOD: 135x5,145x5,155x5,165x5,175x5
    METCON: RXD @ 16rounds + 8 pushups

    ReplyDelete
  5. SWOD = 95, 135, 145, 155, 155
    MetCon = 16 rounds

    ReplyDelete
  6. Swod: 135,145,155,165,x5. 175x3
    Netcom: 15rnds 10 push ups

    ReplyDelete
  7. SWOD: 95,135,145x2,150
    MetCon: 17 rds+5 pullups+5 push ups

    ReplyDelete
  8. swod: sp 75,85,90,95,95
    metcon; 16 rnd's +5+5

    ReplyDelete
  9. SWOD: 65,68,70,73,75

    WOD: 9rds +5 pullups butterfly
    um...dont know what to say.....

    ReplyDelete
  10. SWOD: 45, 45, 55, 50, 50 WOD: 12 rds +1 pull up

    ReplyDelete
  11. SWOD: 115, 135 WOD: 14rds+ 5 pull ups, 10 Push ups, 4 squats

    ReplyDelete
  12. 95x5, 105x5, 115x5, 125x5, 135x3, 125x5
    20 rounds + 1 pull up

    ReplyDelete