Monday 11.07.11

Geoff is on his way to full lockout.  At the top, his elbows would be straight and his palms would be facing forward.
SWOD: Front Squats, 3x5 @ 80% 1RM

Metcon: Reps of 24-18-12:
-1-arm Kettlebell Thrusters (heaviest KB possible)
-Ring Push Ups

For the KB Thrusters, do half the reps with one arm and half with the other each round.  If you would like to scale down to regular push ups that is fine.  You can also scale up to Ring Dips.  But make sure you have full lockout and turnout of the rings at the top.

Post weights and times to comments.


  1. SWOD: 3x5 @ 130lbs.

    Metcon: 11:18 with 35lb KB x 1 rd and 26lb KB x 2 rds. Hands off the deck push-ups. Abs are pretty sore from weighted GHD Sit-ups on Sat.

  2. SWOD: 3x5reps @ 255#
    METCON: RXD @ 53# KB 8:04

  3. SWOD:3X5@255
    METCON: 10:36 RXD AT 44KBL

  4. SWOD: 125x5, 135x5, 140x5
    Metcon: 13:01 @26KB with half ring pushups and half narrow arm pushups

  5. SWOD 165x5,165x5,165x3,145x5

    Metcon 11:38 RX'd 44#kb

  6. SWOD = 205 @3x5
    Metcon = all i had was a 44lb kb and no rings and had to cut the last round short and do regular pushups.

  7. SWOD: 55, 65, 75 x 3
    Metcon: 12:30, 18lb kb, 20box pu

  8. Did the metcon yesterday so I could test it out in advance of all the members, since I tend to get a lot of complaints about my programming, haha.

    11:37 @ 53# kb, ring dips.

  9. swod: 3x5 @145#'s
    metcon: 11;59 W/ 44# kb ring pushups

  10. SWOD: 75# 3X5
    METCON: 7:10 W/18LB

  11. SWOD: 95# 3 sets x 5 reps
    Metcon: 13:27 w/ 35kb rxd PR! all pushups on rings with toes on box. :)

  12. 70# 3x5 front squat
    Metcon: finished it! didn't look at the time...

  13. SWOD: 75# 3x5
    Metcon: 11:53 26lbs 24, 18 ring push ups. 8 box (work out low back bow)

  14. Swod: 105x4, 95x2x5
    Metcon: 12:44 w/26# kb, ring push ups as rx'd

  15. 165

    12:14 w/ 53# kb rxd.

    Ryan don't let the complaints change you dude. Every coach has a personality in their workouts, yours can be "puke inducer".