SWOD
ME
Front Squats
Warm-up sets: x5 x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets
SE
Bent Over Row
Warm-up sets: as needed up to 3 sets
Work sets: x9 x9 x9 x9
Rest time: 2 minutes b/w sets
RE
Kettlebell Cleans x15 ea arm
superset w/
Manual Hamstring Curls x12 ea leg
Three sets
CWOD
AMRAP in 5 minutes of:
20 Air Squats
10 Alternating Split Squat Jumps (in place)
Compare CWOD results to 110928.
Post all results to comments.
Bent Over Rows performed as seen here. Touch the ground and pull with a little hitch which should allow more weight to be moved. Don't be a dildo though and over do it on the momentum, thats cheating.
8 comments:
front squats:
warm up:40,50,60,80
work:100,105,110,115,120=265#
all weights in kg.
Bent Over Row:
warm up:135#
work: 4 sets of 9 x 177#
RE:
3 sets of:
KB Cleans 24kg x15 each arm
ss/w
manual hamstring curls x12 each leg. used band for these.
cwod:
amrap 5min of:
20 air squats
10 alternating split squat jumps
5 rounds and 17 air squats. legs were shot. got 7 more air squats in as last time.
FS: W: 135x5, 185x3, 205x3
225x3
225x3
235x3
235x3
235x1
BOR:
WU: 135x5, 155x5, 175x5
195x9
195x9
205x9
205x9
KB Clean at 80lbs KB
Red band ham curls
Rxd
WOD:
6rds +20squats
Rxd
Front Squats: 3x70kg, 3x72.5kg, 3x75kg, 3x80kg, 3x90kg
Bent Over Row: 4x9x70kg
Kettlebell Cleans superset w/ Susspention Hamstring Curls x12 ea leg
Three sets
AMRAP in 5 minutes of:
20 Air Squats
10 Alternating Split Squat Jumps (in place)
6 rds 7 SSQ jumps
Bettert the 6 and some squats last time
Life is a battle of inches, each small step is a PR.
Thanks Ricky!!!
Front squat
132 - 142 - 147 - 152 - 157
I was hoping for 154ish, so happy with these. 5 more lb would have been really tough but maybe doable. These were heavy, but felt really good.
Bent over rows
W-ups @ 88, 110
4x9 @ 120#
Cleans w/1.5 pood
curls w/Jenn. Thanks, partner!
maybe could have done 1 set with the 2 pood on the right arm, but not the left.
CWOD
3 or 4 rounds plus 20 squats. I knew this would miserable, but this was at least 5 times worse than I expected. I haven't hurt that bad in a LONG time.
Front Squat: 132, 136, 142, 147, 152. The last two sets felt better than the first three. I adjusted and put the bar right up against my throat and it worked well.
Bent over rows: 103#
Cleans used 1 pood and then trainer for last two sets. wasn't feeling very comfortable with the movement so went lighter.
CWOD: Scaled 12 squats / 6 splits. 6 rounds + 7 squats. that was a cramper.
CW
Front Squats:
115 - 120 - 125 - 132 - 137 (failed on 3rd rep)
Don't like failing, but I do kinda like knowing where the limit is.
Bent over rows:
103# across
Cleans: 1.5 pd & curls with Addi, who by the way, is an awesome partner. By the third set, was starting to get the hang of these. HOWEVER...will be wearing long sleeves for a few days as I might raise some eyebrows if the bruises are going to be as hideous as the ones on my thighs...thank you, cleans.
CWOD:
8 air squats into round 7. 1st round, scaled to 15/8 & then did the rest scaled to 12/6. Super sucky.
FS
WU
5x154 3x198 2x242
WS
247,252,257(fail3),252,257(fail3)
Bent Over Rows
WU
132,142,152
WS
164 Across
Kettlebell Cleans
2pood across
Front Squat
92-99-109-119-124
Rows
97
KB cleans
1 pood
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