Monday 3.05.12

Happy Birthday Coach
Strength:  Front Squats: 3x5 @ 85%

Conditioning: "Coach Erica".  Compare to 3.05.10
5 Rounds for time of:
-3 Handstand Push Ups
-5 Burpee Box Jumps (24/20")
-10 Sumo Dead Lift High Pulls (95/65#)
-32 Squats (to a medicine ball)

This workout was created for Erica's birthday two years ago, and we thought we'd bring it out again today since she's been home sick with the family.  The numbers were going to change to coincide with the year, but I decided to be nice and keep it as originally written.

Post weights and times to comments.

9 comments:

  1. SWOD: 3x5@75
    Metcon: 28:00

    ReplyDelete
  2. SWOD 3X5 @135
    METCON: 14:18, HSPU to 2 abmats

    ReplyDelete
  3. SWOD 3X3X5 2 165#
    Metcon 17:09 or :29
    30" Box/105#SDL

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  4. 3x5 @ 205
    11:28 RX with a 25# vest

    ReplyDelete
  5. SWOD: 3X5@255
    METCON: 13:28 RXD

    ReplyDelete
  6. 225 X 5 X 3/ 16:52 135# sdhp, 30" box

    ReplyDelete
  7. Happy happy bday coach
    swod 105 3x5
    Metcon 18:58 2 ab mat handstand pushups

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  8. Swod: 110x2x5, 110x4 (dropped weight on rep 5)
    Metcon: 15:16 (2 ab mat HSPU'S)

    That was super hard, especially after a MAJOR CHEAT weekend with very little sleep!

    ReplyDelete
  9. SWOD: 3x5 @ 115
    Metcon: 16:27 @ 55lbs

    ReplyDelete