Holly's and Brad's kids going through a workout Saturday
SWOD: Back Squat 65%x3, 75%x3, 85%x max reps
Metcon: As many rounds possible in 7:00:
- 10 Plyo Push Up (done on a bumper)
- 40 yard Shuttle (20 yard down and back)
The Plyo Push Ups today are taken from the CrossFit Football movement library. Perform a Plyo Push up by placing one hand on a 45 lbs plate and the other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. And repeat.
Of course, if you are still working on perfecting your strict push ups, continue to work on those today.
Post weights and rounds to comments.
SWOD- 75x3, 85x3, 95x7
ReplyDeleteMETCON- 8 rounds, regular push ups
75x3,85x3,95x11
ReplyDeleteMetcon: 7rds regular pu
SWOD: 115 x3, 140 x3, 160 x2 (really struggle with the 85%)
ReplyDeleteMetcon: 5rds, rx'd
SWOD: 85lbs x 10
ReplyDeleteWOD: regular pushups; 4 or 5 rounds lost count
13 people in the AM today. Awesome!
ReplyDeleteSWOD: 65, 75, 90 Back Squat
ReplyDeleteWOD: Reg pushups: 6 rounds +3 pushups
SWOD: 125x3, 145x3, 165x11
ReplyDeleteMetcon: 6rds + run and 8 plyo pushups on 45lb
SWOD: 275x3,305x3,345x4,315x5
ReplyDeleteMETCON: 9rounds + 10p/u and half a sprint RXD
swod: w/u, 165x3, 185x3, 215x5
ReplyDeletemetcon; 7 rounds +2 pu's
5 rounds +2 45# plate. scaled walk over. not exsplosive
ReplyDeleteSWOD: 175/195/215x4 BS
ReplyDeleteMetcon: 3rd+4 scaled walk over
Swod 95x3, 110x3, 125x4
ReplyDeleteMetcon 5rds +5 pushups on 45# plate