Monday 3.12.12


Renowned strength coach Mark Rippetoe coaching the Overhead Squat

Strength: Overhead Squat 5-4-3-2-1

Conditioning: "Nancy". Compare to 12.05.11
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/ 65#)

Post weights and times to comments.

13 comments:

  1. SWOD: 65x5; 85x4; 105x3; 115x2; 125x1

    MetCon: "Nancy" 14:42 Rx

    Need lots of work on squats!!!

    ReplyDelete
  2. SWOD: 65 x5, 85 x4, 95 x3, 105 x2, failed on the 115 x1 (can't keep my balance at the bottom)

    Metcon: 18:42 rx

    ReplyDelete
  3. SWOD: 55 x5; 65x4; 75 x 3; 85 x 2; 85 x 1

    WOD: 21:32 with 55# overhead

    ReplyDelete
  4. SWOD: 55x5,65x4,75x3,80x2,85x1
    Metcon: 22:30 as rx'd

    ReplyDelete
  5. SWOD: 85x5, 95x4, 105x3, 115x2, 125x1, 135x1
    Metcon: 16:21 rx'd (all squats unbroken)

    ReplyDelete
  6. SWOD: 95x5, 95x4, 95x3, 95x2, 95x1
    Metcon: 25:00, 75lbs

    ReplyDelete
  7. SWOD:85x5, 95x4, 105x3, 115x2, 125x1
    Metcon: 17:28 Rx

    ReplyDelete
  8. Crossfit Endurance Recovery WOD
    100# bench
    44/53# KB
    etc etc

    ReplyDelete
  9. 115x5,135x4,145x3,155x2,185x1 (PR)

    18:08 rx unbroken

    ReplyDelete
  10. Swod: 65x5, 75x4, 85x3, 95x2
    Metcon: 21:50 rx'd (+ 0:30 and a lot of failed snatches!)

    ReplyDelete
  11. SWOD 65x5, 74x4, 85x3, 95x2
    Metcon: 20:56 - knocked 3 min. off my last time! PR!

    ReplyDelete
  12. SWOD: 55x5, 65x4, 75x3, 85x2, 95x1
    Metcon: 22:16 with 55lbs and substitute with rowing(8 months prego)

    ReplyDelete
  13. swod: 135x5, 150x4, 165x3, 180x2, 205x1, 225x1
    metcon: 14:28 rx (unbroken)

    ReplyDelete