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| Aaron is covering his face with the bumper plates when he is in proper position for the Front Squat with his elbows high and the bar resting on top of his shoulders. |
Congrats to Stefan who got his first Muscle Up last week! Unfortunately a camera wasn't around at the time, but I'm sure we'll capture it soon! Who's still working on there's?
SWOD: Front Squat 3rm, 90% x 5, 80% x max reps
Metcon: "Coe" with a 15:00 cap
10 Rounds of:
- 10 Thrusters 95/65
- 10 Ring Push Ups (Scale down to regular push ups if needed)
For the metcon, we are capping the workout at a 15:00 time limit. for the Ring Push Ups, remember to completely lock out at the top by turning your palms forward. If you are still working on perfecting your regular Push Ups do not use the rings but try to mimic full turnout and range of motion at the top of the Push Up.
Post weights and times to comments. cc
SWOD- 75, 70, 60
ReplyDeleteMetcon- 4 rounds + 5 ring pull ups @ 65lbs
SWOD: 105, 95, 85
ReplyDeleteWOD: 4 rounds: 1 @ 65 lbs, 3 @ 55 lbs
1-2 ring pushups per round, remaining regular pushups
Way to kick my butt on my first day of vacation!
SWOD: 85x3 75x5 65x7
ReplyDeleteMetcon: 5rds + 7 thrusters (1rd @ 65# rest @ 55#)regular push ups
That was ridiculously hard!
SWOD = 220 x 3, 195 x 5, 175 x 13
ReplyDeleteMetCon = 5 rounds + 10 thruster + 1 ring push up
SWOD: 175x3, 160x5, 140x9
ReplyDeleteMetCon: 5 rds with 6 thrusters in the 6th rx'd
SWOD: 225x3, 205x5, 185x8
ReplyDeleteMETCON: 5RNDS RXD
SWOD: 105x3, 95x5, 85x13 (failed at 115x2)
ReplyDeleteMetcon: 5 rnds w/ 65# + ring pushups - some pushups were UGLY!
** morning run: 4x400m sprint 1 min. rest - PR on one 400m run w/1:36 sprint :)
SWOD: 125x3 PR, 115x3, 100x10
ReplyDeleteMetcon: 6 rounds @55lbs
205x3 185x5 155x7
ReplyDeletemetcon: 5 rounds + 5 thrusters
125x3 115x3 100x8
ReplyDeletemetcon: 5 rounds/5 thrusters
SWOD: 275x3, 255x5, 225x7
ReplyDeleteMETCON: 6 rounds + 6 thrusters RXD
SWOD: 150x3, 135x5, 120x6
ReplyDeleteMETCON: 3 rounds + 4 regular pushups @ 65#
SWOD:165x3, 150x5, 135x7 Killin my wrists, but a wider grip helped.
ReplyDeleteMetCon: 4 Rnds + 1 Thruster, Rx'd.
First time doing ring Push Ups. WOW !!! I wanna do those more often.
Swod: 105x3 (115x2), 95x5, 85x10
ReplyDeleteMetcon: 4 rds + 1 ring push up
Need to work on touching chest to rings w every push up.
Good job Jenny! You're one strong mamma ;)
SWOD: 115x3,105x5,95x9
ReplyDelete2RDs and tricepts gave out
235x3,205x5,185x11
ReplyDelete6rnds + 6 thrusters RX