Tuesday 8.21.12

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.

21 comments:

  1. SWOD: 1 x5 @210, warm up 5X35, 4@95, 3@135, 2@195, 1@245

    Metcon: 3rds + 7 box jumps. 44lb KB, 20in box

    ReplyDelete
  2. WOD: 265# deadlift

    Swod: 20" box, 44# kb, 3 sets +p/u, kb, +16 box jumps

    ReplyDelete
  3. SWOD-175

    METCON- 2 rds + 6 box jumps @ 24" and 44lb KB

    ReplyDelete
  4. deadlift 165 #
    three rounds plus 12 box jumps. 16 " and 26 lbs

    ReplyDelete
  5. SWOD: 150 2x5
    WOD: 2 rds +16 KB @35#

    ReplyDelete
  6. SWOD 365X1X5
    METCON: 2rnd+14kbls @72 20"box

    ReplyDelete
  7. SWOD 245x5
    Metcon 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.

    ReplyDelete
  8. Swod: 1x5@170#
    Metcon: 3rounds+8pull ups, used 35#kb and shortest box

    ReplyDelete
  9. SWOD: 1x5@110, 1x5@160, 1x4@170 (I need to find max weight)

    Metcon: 3rd + 8 pullups & 16kb; KB 35# (Try 44# kb), 20" Box

    ReplyDelete
  10. SWOD = 315
    METCON = 3 + pullups + 6 kb swings with 70lb kb and 20" box

    ReplyDelete
  11. SWOD: 165x5
    Metcon: 4 rds w/orange band p/u & 26# kb

    ReplyDelete
  12. 295 x 5 / 3rds+8+16 (24" and 62 lbs)

    ReplyDelete
  13. Swod: 255x5
    Metcon: 3rds+8+16(24"&53lbs)

    ReplyDelete
  14. SWOD 250x5

    WOD 4 rds + P/u's and KB
    53#KB 2 x Sm box 1 x 20" box

    ReplyDelete
  15. Swod: 295#x5.....it's wooooorking
    Metcon:3rnds+8+12 53#kb, 20" box

    ReplyDelete
  16. SWOD: 165
    Metcon: 3rds+8+10, blue banded pu, 26#kb, 12" box

    ReplyDelete
  17. SWOD 240x5
    Metcon: 1 Rd+8+16+7 Black band PU, 53#KB, 20" Box

    ReplyDelete
  18. at wrk:
    SWOD: 2x5@235, 1x7@235
    metcon: Fight gone bad...brutal.

    ReplyDelete
  19. Swod: 225#
    Metcon: 3 rds @ 44# kb, 20" box jumps as rx'd

    ReplyDelete
  20. SWOD: 355x5
    METCON: 4 rds @ 70# KB, 50 double unders instead of box jumps

    ReplyDelete