SWOD
ME
Box Squat
Warm-up sets: x5 (x5) x3 x2
Work sets: x3 x3 x3 x 3 x 3
Rest time: 3.5 minute clock
SE
Seated Barbell Press
Warm-up sets: x5 x5
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 minute clock
RE
Three sets of:
Box Jumps x 5 (nearly as high as you can for 5)
ss w/
Bent Over Row x12
Rest 1 minute b/w sets
CWOD
AMRAP in 90 seconds of:
8 Kettlebell Swings
8 Goblet Squats
Rest 1 minute. Repeat cycle 4 times.
Post all results to comments.
Notice the ground touching and how low on the body the bar touches. Copy, perfectly.
11 comments:
First of all, Lynn and Crystal, you both rocked those 1.5 pd swings! I'm thankful I have you guys to push me!
Box Squat: 98-108-115-125-135(failed on 2nd rep)
Press: A whoppin' 49 pounds!
Box jumps: riser + red
Barbell Row: 60#
Swings/Squats: A total of 7 completed rds + some extra swings
Nice work everyone!
Box squat - 164#
Press - 59#
Box Jump - Riser + 2 red
Barbell Row - 79#
KB Swing+Squats - 1.5 pood, 2,2,1 1/2, 1 1/2
Squats: 198, 208, 220, 230, 242
Press: 115#
Row/box jump: 98#/34", 110#/34", 120#/36". Should have gone heavier for the rows.
Kb swings/squat: 2pd for two rounds, 1.5 pd for two rounds.
Corey
Box Squat - 130#
Seated BB Press - 44#
Box Jumps/BO Row - 33"(riser+red+blue), 60#
AMRAP KB Swing/Goblet Squats -
1 Pood, 1.25 Pood, 1 Pood, 1 Pood
Awesome job to everyone. Abby & Lynn you guys did great and thanks for pushing me!!
Box Squats: 176# x3, 198# x3, 208# x3, 220# x3, 230# x3.
Seated Barbell Press: 69# x8, 69# x8, 69# x6, 69# x4.
Box Jumps 39" (riser and 3 reds), 44", 44" (riser and 4 reds)
Bent Over Row 88#, 88#, 88#
Box squat - 164#
For my own reference later: I think I can go a lot higher on this but it was my first time box squatting so form comes first
Press - 8/7 @ 80#, reduced to 65# per instruction, couldn't complete last 2 sets of 8 (I think they were 5 and 4)
Box Jump - Riser + 1 red
Barbell Row - 79#
KB Swing+Squats - trainer weight, 2/1, 2/2, 2/1, 1/1
Box sq- 198, 208, 218, 228, 242
Seated press- 98, 98, 98, 93
Box jumps- 30,32,35
Bent over rows- 110
KB and squats with 1 1/2 pood
Box squat - 142,152,176,176,176
Seated press - 79x4x8
Box jump - 34"x3
Bent over row - 88,88,98
2 rounds @1.5 pd, 4 rounds @ 1pd
Box sq- 198, 208, 233, 238, 242
Seated press- 103, 103, 103x4, 98
Box jumps- riser X 5, Riser+Green, Riser + Red
Bent over rows- 110
KB and squats with 1 1/2 pood
Box Squat - 152,176,198,218,228
Seated BB Press - 98,98x5,88x5,64x8
Box Jumps - 34"
Bent Over Row - 64
Sat Out MetCon
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