SWOD
ME
Push Press
Warm-up sets: x3 x3 x2
Work sets: x2 x2 x2 x2 x2
Rest time: 3 minute clock
SE
Consecutive Jump Long Jump
Warm up sets: singles, doubles, and even triples
Work sets: x4 x4 x4 x4 (measure distance)
Rest time: 2 minute clock
RE
Weighted Back Extensions (hold a db across chest)
Warm-up sets: x10 (unweighted), x10 (w/ a lighter weight)
Work sets: x15 x15 x15
Rest time: 1-1.5 minutes b/w sets
CWOD
Six rounds, each as fast as possible:
5 Pull ups
9 Burpees
12 Sit ups
Rest 1 minute.
Post all results to comments.
8 comments:
Push Press: 64-74-79-88-93(0 reps)
Long Jump: 22-24-24.5-24.5
Back Extension: 25-25-25
Conditioning: 12:48 -no blisters from pullups! Woo!
Push Press - 93,98,110,120,120
Long Jump - 32,33,33,33
Back Extension - 35,35,35
Conditioning - 12:24
Push press: 164, 174, 184, 198, 208 (missed 2 attempts)
Long jump: 28', 29', 30', 31'
Weighted back extensions: 35#, 40#, 40#
metcon: :50, :51, :55, :57, :59, :60. 10:29 total
Push press- 154, 164, 169,179,189. This was off my previous max efforts... I should've been at least at 200 but just wasn't feeling it today.
Long jump- 29,29,30,30
Back Ext- 25 lbs
Lost track on the CWOD... maybe 12 something?
Push Press- 65, 75, 80, 88, 93
Cons Long Jump- 24, 24.4, 27, 29.3
Back Ext- 25, 25, 25
WOD- 12:58
Push press: 120,132,142,154,164
Long jump: 30,31,31,30.75
Back ext: 35,35,35
WOD: 13:58?
Push Press: 120,130,147,159,159 (failed final rep)
Long Jump: 34'10",35'11.5",36'6",35'7"
Back Ext: 40/15,40/14,30/15
CWOD: 13:27 (man, I couldn't get a rhythm going on the pull-ups and it killed me)
Push press: 132 x2, 142 x2, 154 x 2, 159 x2, 164 fail
4 Consecutive Long Jumps: 37 ft, 41 ft, 37 ft, 37 ft
Weighted back extensions: 35# across
CWOD 11:10
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