SWOD
ME
Box Squat (16" inch box)
Warm-up sets: (x5) x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3.5 minutes b/w sets
SE
Narrow Grip Bench Press (index finger on smooth)
Warm-up sets: x5 x5 (x3)
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 minutes b/w sets
RE
Complete 3 rounds of the following sequence:
Lying Face Up Rope Pull to Standing Position - Max Reps in 60 seconds (more reps than last week)
superset w/
Partner Hamstring Drops x 15 (focus on letting the hamstrings do more work)
Rest up to 60 seconds between rounds
CWOD
15-12-9-6-3 reps for time of:
Front Squat (you choose weight)
Approach Jump, between 2 and 3 feet above reach
Set up something overhead about 2 to 3 feet above reach and approach jump and touch it. This should be just short of max effort where you really have to approach jump. The cut-off is for this workout is 6 minutes.
Post all results to comments.
10 comments:
Box Squat:
warm up:5x50,5x70,3x80, 2x100
work:110,130,150,152.5, 155= ~342#
last 2 sets were really on the limit there.
narrow grip bench press:
100kgx6 all sets across. Hard.
re: rope climbs and hamstring drops:
7and 15/9and 15/10 and 15.
CWoD:
used 135#s for the front squat.
5:50min.
Thanks for setting the time limit
Box squat
WU: 88x5 125x3 174x2
186 - 198 - 208 - 213 - 218
had to fight for the last 3 - felt good, but need to "not guess where the box is"
Narrow-grip bench
WU: 93x5 115x5
125x4X6
L.O.V.E.
Rope/hamstring
8/15
9/15
11/15
I was pretty happy with last week's numbers until I saw your 10, Rob. Thanks for lighting the fire.
CWOD
DNF - just finished the round of 6 at the 6:00 mark.
93# front squats
Fun class! Felt great and nice to be done an hour early. Thanks for being my uber-efficient partner, Jenn!
Box squat: 176, 191, 196, 206, 220
Bench press: 120. Failed on the last set at rep 4.
RE: 4.5 rope climbs each time
CWOD: #63 front squat. made it to 2 completed squats in the last set of 3 before time was called.
Awesome class! Happy Turkey everyone.
Happy Turkey *Day* forgot that part.
Box Squat:
142, 154, 169, 179 (failed), 179 (failed - but with better form)
Bench Press:
103 across
Robe Climbs:
5, 7, 8
Doing these next to Addi is a definite motivator...especially when she is being motivated by Rob.
Met Con:
Got through all front squats in the 6th round at 64#. Might have gotten further if I didn't jump like a white band nerd.
Box Squat
Work sets: 115kg,117.5kg,120kg, 122.5k, 125kg F
Narrow Grip Floor Press 90kgx6, 85kgx5, 80kgx5, 75kgx5kg.
Lying Face Up Rope Pull / Hamstring Drops x 15 8/15,10/15,10/15
15-12-9-6-3 reps for time of:
Front Squat /Approach Jump
50kg 3 jumps left on the 6 min mark
was gassing for air the whole time.
Box squat- 198, 218, 228, 250, 274.
Felt strong but leaned forward on last rep.
Box squats: 240, 250, 260, 270, 280#
Narrow Grip Bench used Fat Gripz: 6x6 @225#
3rds
Rope pulls
Ham drops
1st: 11/15
2nd: 9/15
3rd:9/15
WOD:
Front squat @165#
Approach jump @2' above reach
Tough one for me took forever but I didnt want to quit after 6min.
9:31
ME: 190,200,210,220,230-PR
narrowed my stance from last time, felt too weird and groin got a little twitchy
SE: 140 across
prob could've gone 5# heavier
RE: rope pulls - 14,11,8
hs drops - done
cwod: 110# across, jumps to 20" - 7:21
brutal - props to anyone jumping to 2+ ft AND pushing the FS to get sub 6. fs ub but too much pausing on jumps. started at 2ft but had to go down
Post a Comment