Monday 1.16.12

Strength: Back Squat 3-3-3-3-3 increase load over each set.

Conditioning: Reps of 20-15-10-5 for time:
- Wall Ball shots (20/14#)
- Sit Ups
- Box Jumps (24/20")

Post weights and times to comments.

AND, If you are doing the nutrition challenge,


then this will be your workouts for the day:

- 2K Row for time
- Push Press, find 3 RM
- As many rounds in 7:00:
     7 Thrusters (45/ 35#)
     7 Burpees

Take as much rest as needed between workouts.  At least  5-10 minutes for maximum recovery

12 comments:

  1. SWOD: 105, 125, 135, 145, 155- coming forward at the bottom a bit

    Metcon: 9:42 with 14lb ball, 20 in box, GHD sit-ups

    ReplyDelete
  2. SWOD: 125, 135, 145, 155, 165
    Metcon: 7:48 rx

    ReplyDelete
  3. SWOD: 225x3, 275x3, 315x3, 335x3, 345x3
    METCON: RXD @ 7:40

    ReplyDelete
  4. Nutrition Challenge WOD
    2k row: 10:08
    Push Press: 75lb x 3
    7's: 4rds + 7 thrusters @ 35# + 2 burpees

    ReplyDelete
  5. row: 7:47
    PP 3rm : 142
    "7"'s : 6 rnd's +7+6

    ReplyDelete
  6. 135x3 bs
    11:00 with step-ups

    ReplyDelete
  7. Nutrition Challenge WOD
    2k row: 8:34
    Push Press 3rm: 110x3..a PR!
    7's: 5rds + 3 thrusters...shouldve rested a little longer between PP and this. Had to hurry home though.

    ReplyDelete
  8. 225, 235, 240, 245, 255 / 6:16 Rx'd

    ReplyDelete
  9. BS 135,165,185,205,225(x2)

    Metcon 7:56 rx

    ReplyDelete
  10. BS: 205, 225, 245, 265x3
    metcon: added pull ups and wore a 25# vest 10:41

    ReplyDelete
  11. Nutrition challenge
    2k row: 8:25.6
    Push press 3rm: 105x3
    7's: 6rds + 6 thrusters

    ReplyDelete
  12. Nutrition challenge:
    2K row: 8:39.5
    Push press: 95x3
    7's: 6 rds

    ReplyDelete