Monday 11.12.12

Where's Waldo search for Jenna, who completed her CF Level-1 this past weekend.
You can click the image to make it larger.

Strength: Back Squat 3 x 5 (+5 lbs from last time)
                Shoulder Press 3 x 5 (+ 1-5 lbs from last time)

Conditioning: Today we are going to do a partner workout. One partner is doing Wall Ball shots while the other rests. Total all shots for Team Score. Must use the same ball and same target, and time does not stop for transitions. So pick a teammate with like ability and try to get out of their way when times switch, so they can accumulate points fast.

- Wall Ball - 30 seconds
- Rest 30 seconds- partner works
- Wall Ball - 60 seconds
- Rest 60 seconds – partner works
- Wall Ball - 90 seconds
- Rest 90 seconds – partner works
- Wall Ball - 2 minutes
- Rest 2 minutes - partner works.

Post weights and team points to comments.

8 comments:

  1. Back Squat 105 x 5 x 3
    Shoulder Press 55 x 5 x 3

    Wall Balls 14# 93 me, ??Partner

    ReplyDelete
  2. BS: 100 3x5
    SP: 64 3x5

    Wall Balls: Lost count, sorry kelly :(

    ReplyDelete
  3. SWOD: Back Squat- 145 5x3, Shoulder Press- 82 5x3

    Metcon: 163 ish 20lb ball with Jenna

    ReplyDelete
  4. B/S 215#
    S/P 115#
    Wallball with Laura
    14# total 215

    ReplyDelete
  5. Back Squat: 115 3X5
    Shoulder Press: 60 3X3

    Wallball total: 210 14# ball

    ReplyDelete
  6. back squat; 3x5 @ 175#
    shoulder press; 5x3 @ 110#
    150 du's, 6x6 t2b (6 per minute 6 minutes)

    ReplyDelete
  7. Swod: BS 145#, SP 71#
    Metcon: 14# wb, partnered with Larry 215 total

    ReplyDelete
  8. SWOD BS 185#, SP 95
    Metcon: 20# w/ Eric, 133+/-

    ReplyDelete