Monday 7.16.12

The fittest man and woman alive, 2012 CrossFit Games Champions Rich Froning and Annie Thorisdottir
Strength: Back Squat 3x5 (add 5-10# from last week). Max reps on the third set.

Conditioning: Three Rounds for time of:
- 20 Walking Lunges; with DB/ KB's at 1/4 your body weight, alternating legs.
- 15 Push Ups
- 10 Pull Ups

Post weights and times to comments.

15 comments:

  1. SWOD: 95 x 5 , 95 x 5, 95 x 12
    WOD: 30#, black band, 12:01

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  2. SWOD: 110 2x5, 1x14
    Metcon: 9:32 rx with two 26# kb

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  3. Swod 225x2x5, 1x10
    Metcon 7:54 @ 70lbs

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  4. SWOD: 75 3x5
    Metcon: 5:39 30#, green band p/u

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  5. SWOD - 125lb x5... no bueno!

    WOD - 7:28 @ 52lb(2x 26lb kb) RX

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  6. SWOD - 105lb 3x5
    WOD - 10:01 36lb Kettle Ball back lunge

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  7. swod: w/u to.. 2x5 @ 205 1x7@ 205 (10# jump from last week) + 2 reps/3rd set !
    wod: 8:30 something, 44# kb,handrelease pushup's, kipping pullups. all sets unbroken

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  8. 225x1x5, 205x1x5, 205x1x9 / 4:08 rx'd (52 lbs)

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  9. SWOD: 180x5, 180x5, 180x9
    Meton: 5:25 w/ 52#'s

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  10. SWOD: 150 2x5 150x7
    Metcon; 8;10 @36lbs orange band

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  11. Swod: 2x5, 1x8 @ 125#
    Metcon: 11:44 18# KB

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  12. SWOD: 3x5 @ 275
    Metcon: 7:22 72lb kb, strict pull up

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  13. SWOD: 3x5 @ 275
    Metcon: 7:22 72lb kb, strict pull up

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  14. 180x2x5, 1x13

    6:41 w/ 26# Kbs first 25 push ups were hspus (15 hspus in a row PR) first 25 pull ups strict

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  15. SWOD: 2 x5 @125, 1 x6 @125. Tried 70% of 210 (145) did 1 x3 and dropped the weight.

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