SWOD
ME
In Place Barbell Lunges
Warm-up sets: x5ea x3ea x2ea
Work sets: x3ea x3ea x3ea x3ea x3ea
Rest time: 3.5 minute clock
SE
Chest 2 Bar Pull ups (strict or kipping)
Warm-up sets: a few sets of a few reps
Work sets: x6-10, x6-10, x6-10, x6-10
Rest time: 2.5 minute clock
RE
97/68 pound Thrusters
Warm-up sets: x5 x10
Work sets: x15 x15 x15 (not time and sets, if any)
Rest time: 1:20 clock
CWOD
Three rounds for time of:
Run 25 yards and back x 5 (touch line w/ hand)
followed by,
Row 100 meters as fast as you can
Rest 2 minutes
Post all results to comments.
6 comments:
Barbell Lunges - 98,110,120,132,142
Chest 2 Bar Pull Ups - 5 reps 4 rounds with kipping
Thrusters - 74,74,69 10 reps 3 rounds
Made up workout this morning at camp dodge
Barbell lunges- 155, 165, 175, 185, 195
C2B pull ups - 4x8 kipping
95# thrusters - 3x15. 40sec, 37 sec, 47 sec unbroken
Shuttle run/row - 1:14, 1:13, 1:20
Lunges- 132, 142, 152, 159 (fell down on #6, back foot wasn't firmly planted), 159 again
C2B- 9 kipping, 6 strict, 9 kipping, 6 strict
Thrusters- 15, 15, 9 + 6
Barbell Lunges - 98,110,120,132,142 - Last set felt not as challenging as should be - reminder for next time
Chest 2 Bar Pull Ups - STRICT - 5,4,3.5,3 - C2B was much harder than I had anticipated.
Thrusters, 98 lbs: 10 reps, 5 reps
88 lbs: 8 reps.
Definitely need to do these with less weight next time to hit the target of 15 reps per set.
ME
In Place Barbell Lunges
Warm-up sets: 45#, 55#, 60#
Work sets: 65#,80#, 95#,100#,105#
Rest time: 3.5 minute clock
SE
Chest 2 Bar Pull ups (strict or kipping)
Work sets: X6 all sets with bands
Rest time: 2.5 minute clock
RE
65# pound Thrusters
Warm-up sets: x5 x10
Work sets: 8&7 for 1:40, 8,5,2 for 1:57 5,4,4,2 for 2:28
Rest time: 1:20 clock
CWOD
Had to compromise as I was at 24hour making this up.
250 meter row for time three rounds
1 - 1:04.2, 1:03.9, 1:01.5
In Place Barbell Lunges: 132, 142, 154, 164, 186. Felt light
Chest to bar Pull ups, Kipping: 10, 10, 10
Thrusters: 15 @ 98#, 10 @ 98#, 15 @ 64#
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