SWOD
ME
Box Squat
Warm-up sets: x5 (x5) x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3.5 minute clock
SE
Seated Barbell Press
Warm-up sets: x5 x5
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 minute clock
RE
Three sets of:
Box Jumps x 5 (higher than last week)
ss w/
Bent Over Row x12 (increase weight)
Rest 1 minute b/w sets
CWOD
AMRAP in 6 minutes of:
20 Air Squats (2 second count at top)
Rest 10 seconds
Walking Lunges, 20 steps
Rest 10 seconds
Post all results to comments.
14 comments:
Box Squat- 198, 203, 203, 203, 203
Seated Barbell Press- 88, 88, 88, 88- Failed on the last 2 of the last round(10 Burpees) =Frowny Face
Box Jump- 2 reds, 1 yellow
Bent Over Rows- 98lbs
Air Squats, Walking Lunges- 15reps 5 rnds
Box squat- 264, 274, 286, 296, 308
Seated press- 125 across. Probably should have done 132#
Box jumps- 2 reds & 1 yellow
Bent over rows- 154#
AMRAP- 20 reps- 5 rounds + 4 squats
Box squats - 164, 176, 186, 196, failed at 206 couldn't hold breath
Seated barbell press - 59, 59, 59, 64
Box jumps - Riser + 2 Red + 1 Blue
Bent over rows - 88
20 Air squats + 20 Walking lunges - 5 Rounds + 10 air squats
Box squats using 3 reds - 125,137,142,152,176
Seated barbell press - men’s bar plus two clips each side. Hmm could upper body be my weakness?!
Box jumps - Riser + green. I'm feeling dangerous after a monumental biff in December.
Bent over rows - 64
20 Air squats + 20 Walking lunges - 4 Rounds + 20 air squats
Box sq- 220, 230, 242, 257, 269
Seated press- 103x6 across, but felt i could have gone with 110
Box jumps- worked up to red, red, green, calves are still tired from last week
Bent over rows- 142
CWOD- 9 lunges short of 5 complete rounds. I really think we should be able to skip the last 10 second break and push though to the finish, although my upper quads were screaming.
Box squat- 235, 245, 264, 274, 286
Seated press- 120#
Box jumps- 2 reds & 1 yellow
Bent over rows- 130#
AMRAP- 5 rounds + 11 squats
I think I should have done 125# on the press and may have went to heavy with the bent over rows.
Jeff W.
Box Squat - 208,220,238,248,260
Seated Press - 98,98,98,98 (need to go up here)
Box Jumps - 37" (need to go up here)
Bent Over Rows - 98
AMARP - 3 lunges short of 4 rounds (20 reps) Man, those lunges were burnin
Box squats - 164, 176, 186, 196, 206
Seated barbell press - 64, 64, 64, 64
Box jumps - Riser + 2 Red + 1 Blue
Bent over rows - 88
5 sets of 10 squats/lunges
Box Squats: 220, 225, 235, 245, 264. 264 was easy. I should have gone a lot heavier.
Seated Barbell Press: 69 across. Might have been able to do 74
Box Jumps: 44" (riser + 4 reds) 47 (riser + 4 reds+1 yellow) 49" (riser + 5 reds)
Bent over row 98#
Box Squats: 220, 225, 235, 245, 264. 264 was easy. I should have gone a lot heavier.
Seated Barbell Press: 69 across. Might have been able to do 74
Box Jumps: 44" (riser + 4 reds) 47 (riser + 4 reds+1 yellow) 49" (riser + 5 reds)
Bent over row 98#
Box squat: 176,181,186,191,203. 203 was too easy, I needed to go a lot heavier.
Seated BB press: 88 across. Could have done more.
Box jumps: 39" (riser + 3 reds)
Bent over row: 98,108,113
Oh yeah, 5 sets of 15 squats/lunges
Box sq- 220, 230, 252, 269, 284- Could have done about 300
Seated press- 103x6 sets across
Box jumps- riser+green, +red, +red & green
Bent over rows- 142
Box Squat - 125, 132, 142, 147, 152
Seated BB Press - 46, 46, 46, 46
Box Jumps - riser+rd+blue+grn
Bent Over rows - 65#
AMRAP - 4rounds + 5 lunges
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