SWOD
ME
Clean Pulls
Warm up sets: x3 x 3 x2
Work sets: 105%x1 105%x1 110%x2x3
Rest: 3 minute clock
(%'s are from Wed.'s Power Clean)
SE
Front Squats
Warm-up sets: x5 x5
Work sets: x8 x8 x8 x8 (sets across)
RE
Three sets of:
DB Bench Press - Max Reps in 20 seconds
superset w/
Strict Ring Toes 2 Bar - 5-15 reps
CWOD
Three rounds for reps of:
Row 30 seconds
Rest 30 seconds
Box Jump, 30 seconds
Rest 30 seconds
KB SDLHP, 30 seconds
Rest 30 seconds
Note reps as well as cals/meters on row.
Post all results to comments.
9 comments:
Clean pulls - 135#
Front squats - 130#
Dumbbell press - 12 reps 25# each set
Toes to bar - 12,10,10
Box jumps - 14,12,12
KB SDLHP - 16,15,15
Row - 12,10,10 calories
Missed the Clean pulls because I'm an idiot
Front squats-98#
DB Bench-20# with 13-15-14 reps
Toes to Rings-5-5-5
KB SDLHP-19-18-17
Row-140-130-130
Box jumps-10-12-13
Nice work everyone!
Clean pulls- 208, 208, 218
Front sq- 157
DB bench- 45 lbs 15 reps
T2Rings- 12,10,10
Managed to add one box jump and one sdlhp on each round, but calories stayed the same on rows.
Clean pulls - 208,208,218
Front squats - 164
Dumbbell press - 16,16,15
Toes to bar - 8,8,8
Box jumps - 16,16,15
KB SDLHP - 18,18,18
Row - 10,10,12
Was very frustrated with the clean pulls wasn't getting that bump off my thighs. The positive thing out of this is Ricky pointed out why I'm not so at least I know what I'm doing wrong. The rest of the workout felt much better.
Jeff W.
Clean Pulls - 208,208,218
Front Squat - 142
DB Pres (#40) - 15,14,12
Toes to Ring - 4,3,4
Row (cal/m) - 11/154,11/151,10/151
Box Jumps - 16,16,14
KB SDLHP - 19,18,16
Clean Pulls - 126, 126, 131
Front Squat - 98
DB Bench - 20# 11, 11, 11
Ring T2B - 5, 5, 5
Conditioning
KB SDLHP - (1 Pood) 16, 14, 14
Row (cal/m) - 5/112, 6/122, 6/120
Box Jumps - 10, 10, 9
My quads hate me right now. Awesome job tonight!
Clean Pulls - 220, 220, 242
Front Squat - 198
DB Pres (#50) - 17, 14, 12
Toes to Ring - 8, 8, 8
Row (cal/m) - 12/150, 12/150, 11/140
Box Jumps - 14,14,16
KB SDLHP - 16,17,16
Corey
Clean Pull 154, 174
Front Squat- 142 X 8, 4 sets
DB Press #45 8,11,12
Toes to Ring- 5,5,5
Clean Pulls: 242 x1, 242 x1, 252 x2 3 sets
Front squat: 164 x8 4 sets
DB Bench Press: 11 @ 40#, 12 @ 35#, 10 @ 35#
Toes to ring 5, 5, 5
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