Tuesday 1.03.12


Notice the range or motion for EACH REP, regardless of weight hanging from the body.

Strength: Weighted Chin Ups.  Find 3rm

Conditioning: 21,18,15,12,9,6,3 Reps of:
- Sumo Deadlift High Pull (75/55#)
- Box Jumps (24/20")
- Sit Ups

Post weights and times to comments.

16 comments:

  1. SWOD: 1 x body weight; 3x5 with skinny black band
    WOD: 21:44 as rx'd

    ReplyDelete
  2. SWOD: 5lbsx3, 10lbsx3, 15lbsx3, 20lbsx3, 22.5lbsx3, 25lbsx2
    Metcon: 11:18 @ 55lbs

    ReplyDelete
  3. swod: chinupxbody weightx3,+18,+26,+35x2,+26,+18
    metcon: 13:08 rx

    ReplyDelete
  4. SWOD: orange banded chinups
    Metcon: 19:18 rx

    ReplyDelete
  5. SWOD: 10 lbs x 2

    Metcon: 14:17 at 55lb

    ReplyDelete
  6. SWOD: chin up practice. no weight. just baby weight:)

    WOD:19:12 Rx

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  7. SWOD 3 banded 1 no band
    Metcon: 28:22 RX

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  8. 1 strict chin up 3x-not consecutive
    Metcon: 15:25 rx

    ReplyDelete
  9. Oly class: Jerk to 165(pr) and whole bunch of w/u and technique work...awesome!

    ReplyDelete
  10. Swod: Chin ups w/ skinny black band
    Conditioning: 14:56 21@45# (rx on the board) 18 through 3 @55# (rx oon website)

    ReplyDelete
  11. Swod bodyweight x3, +5x3, +7.5x3, 10x1
    Conditioning: 12:19 @55# rxd

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  12. SWOD: red band x 3, black band x 3, body weightx 1
    Metcon: 15:53

    ReplyDelete
  13. SWOD:banded pull-ups

    METCON: 13:19 , with 36#

    ReplyDelete