Thursday 10.11.12

 Here's Greg Amundson teaching a version of the burpee pull up to some law enforcement officers.

Strength: Front Squat 3x5 (add 5# from last week)
                 Floor Press 3x5 (add 1-5# from last week)

Conditioning: Reps of 10-9-8-7-6-5-4-3-2-1 of:
- Overhead Squat (95/ 65#)
- Burpee Pull up

Post weights and times to comments.

12 comments:

  1. SWOD: Front Squat 3x5 @ 120, Floor press 3x5 @ 100

    Metcon: 17:21 @ 75

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  2. SWOD: front squat 85; floor press 55
    WOD: 18:42 overhead squat @ 45; Burpee pullups using 15 in box

    One word: CLEANSING

    ReplyDelete
  3. SWOD: FS 155
    BP 155
    Metcon: 18:40

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  4. FS: 165x3x5 / BP: 185x2x5 / 205x4 / 12:36 rx'd

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  5. FS 145# 3x5/FBP 135# 3x5
    WOD Thru 4 rds 80# 15min

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  6. frt sqt: 2x5@120, 1x6@120
    flr press: 3x5@140, widen grip nxt wk.

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  7. Swod: 140 3x5 Front Squat/ 155 3x5 Floor Press
    Metcon: 8:02 Rx

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  8. SWOD: 85/70
    Metcon: 10:00, 10,9,8,7,6 = overhead squats @ 35#, 10,9,8,7 jumping pullup burpees

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  9. Front squat: 95#
    Floor Press: 70#
    Metcon: 10:53 rx (10-8-6-4-2 reps)

    ReplyDelete
  10. Swod: FS 95#,FP 80#
    Metcon: worked up to and thru 4 ohs, and1 burpee

    ReplyDelete
  11. Front SQ: max 235
    Floor Press: 185

    ReplyDelete