Monday 1.09.12

Melissa and Steffanie using the Medicine Balls to warm up and check their Squat depth.  Using the  Med. Balls to Squat to is a good way to make sure you aren't going too low or high in any of the Squats


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.

15 comments:

  1. SWOD: 70x3, 75x3, 85x3, 95x3, 100x3
    Metcon: 140 box jumps with ring push ups

    ReplyDelete
  2. 90lbs X 3 over head squats
    110 box jumps with ring rows and dips w/red band

    ReplyDelete
  3. SWOD 65x1 70x1 75x3 80x3 85x1
    Metcon 124 box jumps (2 sets) ring dips banded and 1 set ring pushups

    ReplyDelete
  4. SWOD X3 75,85,95,85,75

    Metcon 99BJ's 24"Box/RingPushups w/ Box

    ReplyDelete
  5. SWOD: 55x3,65x3,70x3,75x3,80x3
    Metcon: ring push ups 15.5"box jumps 2 rope climbs

    ReplyDelete
  6. SWOD: 25,30,35,40,45
    Metcon: 68 20" box jumps, blue banded ring dips

    ReplyDelete
  7. 135x3, 165x2

    Filthy 50: 25:22 PR

    ReplyDelete
  8. SWOD: 35, 45, 50, 55, 65
    METCON: 75 20" BOX JUMPS, BLUE BANDED RING DIPS

    ReplyDelete
  9. SWOD: 35, 45, 50, 55, 60
    METCON: 68 BOX JUMPS

    ReplyDelete
  10. 135,155,175 x 3,195x2/ 9:18

    ReplyDelete
  11. SWOD: 55x3, 65x3, 75x3, 85x3, 95x3(pr)
    Metcon: 97 box jumps with ring push ups as rx'd

    ReplyDelete
  12. SWOD:75x3
    WOD: 80 box jumps ring push ups, rope climbs not all the way to tape

    ReplyDelete
  13. SWOD: 45, 55, 60 ,65, 70 can;t drop weight so afraid to go heavier

    METCON: 85 box jumps, blue band dips

    ReplyDelete
  14. Swod: 55,65,75,85,90x3
    Metcon: (modified)push ups/ring push ups 93 boxjumps (pretty sure I had 99 but not sure so I'll take the lower number)

    ReplyDelete