Monday 1.09.12
Strength: Overhead Squat 3-3-3-3-3
Conditioning: For Quality:
- Rope Climb x 1
- Box Jump 2mins @ 20" (50 reps?)
- 18 Ring Push Ups or Dips
- Box Jump 90secs @ 20" (40 reps?)
- 15 Ring Push Ups or Dips
- Box Jump 60 secs @ 20" (30 reps?)
- 12 Ring Push Ups or Dips
- Box Jump 30 secs @ 20" (20 reps?)
- Rope Climb x 1
Score: total number of Box Jumps
For the Conditioning, no time limit for this. The clock will be running so you can pay attention to your time on the Box Jumps. It is important to watch the clock through workouts when you are trying to compare yourself in previous workouts. Knowing how long it takes you to do a certain number of reps when you are fresh or fatigued is important for you to understand intensity. Can you hit the number or reps associated with the time limits on the Box Jumps?
Post weight and total reps to comments.
Labels:
box jumps,
overhead squats,
ring push ups,
rope climb
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SWOD: 70x3, 75x3, 85x3, 95x3, 100x3
ReplyDeleteMetcon: 140 box jumps with ring push ups
90lbs X 3 over head squats
ReplyDelete110 box jumps with ring rows and dips w/red band
SWOD 65x1 70x1 75x3 80x3 85x1
ReplyDeleteMetcon 124 box jumps (2 sets) ring dips banded and 1 set ring pushups
SWOD X3 75,85,95,85,75
ReplyDeleteMetcon 99BJ's 24"Box/RingPushups w/ Box
SWOD: 55x3,65x3,70x3,75x3,80x3
ReplyDeleteMetcon: ring push ups 15.5"box jumps 2 rope climbs
SWOD: 25,30,35,40,45
ReplyDeleteMetcon: 68 20" box jumps, blue banded ring dips
135x3, 165x2
ReplyDeleteFilthy 50: 25:22 PR
SWOD: 35, 45, 50, 55, 65
ReplyDeleteMETCON: 75 20" BOX JUMPS, BLUE BANDED RING DIPS
SWOD: 35, 45, 50, 55, 60
ReplyDeleteMETCON: 68 BOX JUMPS
135,155,175 x 3,195x2/ 9:18
ReplyDeleteSWOD: 55x3, 65x3, 75x3, 85x3, 95x3(pr)
ReplyDeleteMetcon: 97 box jumps with ring push ups as rx'd
SWOD:75x3
ReplyDeleteWOD: 80 box jumps ring push ups, rope climbs not all the way to tape
SWOD: 45, 55, 60 ,65, 70 can;t drop weight so afraid to go heavier
ReplyDeleteMETCON: 85 box jumps, blue band dips
Swod: 55,65,75,85,90x3
ReplyDeleteMetcon: (modified)push ups/ring push ups 93 boxjumps (pretty sure I had 99 but not sure so I'll take the lower number)
SWOD: 65, 75, 85, 95, 105
ReplyDelete