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| I'm somewhere back there behind Fairfield PD's shields, because theirs are way nicer than ours. |
1:00, :45, :30, and :15 rounds each of the following:
- Pull Ups
- Sit Ups
- Push Ups
- Squats
For the metcon, keep track of total reps for all rounds and all exercises to get your total score. For example, if you do 10 pull ups the first 1:00, you would start counting your Sit Ups at 11. Do 1:00 of each movement in this manner, followed without rest by :45 of each movement, followed by :30 of each, and finally :15 of each. This will be 10:00 total, which is a short amount of time, so the object is to go all out!
On the Fairfield PD SWAT Team you have to make 245 total reps to pass the test and remain on the team. How do you measure up?
Post weights and scores to comments.
Oh little bro, you can use our shields any time. And as of 2012 you have to get 250 reps to pass our test. WAY harder!
ReplyDeleteMETCON-201
ReplyDeleteMetcon: 270
ReplyDeleteMetcon: 280
ReplyDeleteMetcon: 252
ReplyDeleteSWOD: blue band
ReplyDeleteMETCON: 220, green band
Metcon 273
ReplyDeletepress makeup night:
ReplyDeleteshoulder press95,105,110,115,120,125(pr)
push press: 105x3,115x3,120x3,135x3,145x3
OHS: 3x5 @ 95
was not in a spot to dump weight if needed so did OHS instead of split jerk..had to do something. My work is getting in the way of training.see ya'll tomorrow
195 replaced pushups with extra situps or squats. wrists have been bothering me.
ReplyDelete330
ReplyDeletenot sure of standard
sit ups [toes anchored]
- (t) base of neck above base of spine
- (b) bottom of shoulder blades on ground
-pull ups
- (t) chin above bar
- (b) arms straight
pretty sure I did the push ups / squats right
slight rest between sit up / pull up station