.JPG) |
| Joyce showing good triple extension (hips, knees, ankles extended) during the push press |
Strength: Deadlift 1 x 5 (add 5# from last week)
Conditioning: As many rounds as possible in 10:00 of:
- 8 Pull Ups
- 16 Kettlebell Swings- American (heaviest with good form)
- 24 Box Jumps (pick the box height that allows you to bound back up each rep)
Post weights and reps to comments.
SWOD: 1 x5 @210, warm up 5X35, 4@95, 3@135, 2@195, 1@245
ReplyDeleteMetcon: 3rds + 7 box jumps. 44lb KB, 20in box
WOD: 265# deadlift
ReplyDeleteSwod: 20" box, 44# kb, 3 sets +p/u, kb, +16 box jumps
SWOD-175
ReplyDeleteMETCON- 2 rds + 6 box jumps @ 24" and 44lb KB
deadlift 165 #
ReplyDeletethree rounds plus 12 box jumps. 16 " and 26 lbs
SWOD: 150 2x5
ReplyDeleteWOD: 2 rds +16 KB @35#
SWOD 365X1X5
ReplyDeleteMETCON: 2rnd+14kbls @72 20"box
SWOD 245x5
ReplyDeleteMetcon 2 rnds + 8 pullups and 12 kb @ 53# I was able to string all the pullups together!!!
* those box jumps threw me for a loop.
Swod: 1x5@170#
ReplyDeleteMetcon: 3rounds+8pull ups, used 35#kb and shortest box
SWOD: 1x5@110, 1x5@160, 1x4@170 (I need to find max weight)
ReplyDeleteMetcon: 3rd + 8 pullups & 16kb; KB 35# (Try 44# kb), 20" Box
SWOD = 315
ReplyDeleteMETCON = 3 + pullups + 6 kb swings with 70lb kb and 20" box
Deadlift 5x225#
ReplyDeleteSWOD: 165x5
ReplyDeleteMetcon: 4 rds w/orange band p/u & 26# kb
295 x 5 / 3rds+8+16 (24" and 62 lbs)
ReplyDeleteSwod: 255x5
ReplyDeleteMetcon: 3rds+8+16(24"&53lbs)
SWOD 250x5
ReplyDeleteWOD 4 rds + P/u's and KB
53#KB 2 x Sm box 1 x 20" box
Swod: 295#x5.....it's wooooorking
ReplyDeleteMetcon:3rnds+8+12 53#kb, 20" box
SWOD: 165
ReplyDeleteMetcon: 3rds+8+10, blue banded pu, 26#kb, 12" box
SWOD 240x5
ReplyDeleteMetcon: 1 Rd+8+16+7 Black band PU, 53#KB, 20" Box
at wrk:
ReplyDeleteSWOD: 2x5@235, 1x7@235
metcon: Fight gone bad...brutal.
Swod: 225#
ReplyDeleteMetcon: 3 rds @ 44# kb, 20" box jumps as rx'd
SWOD: 355x5
ReplyDeleteMETCON: 4 rds @ 70# KB, 50 double unders instead of box jumps