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Tex | 10.07.2011
‘Your current safe boundaries were once unknown frontiers.’
SWOD:
Squat
5 @ 55% 1 RM
5 @ 65% 1 RM
5 @ 75% 1 RM
Push Press
5 @ 75% 1 RM
3 @ 85% 1 RM
1+ @ 95% 1 RM
DWOD:
10,9,8,7,6,5,4,3,2,1
Weighted Overhead Lunges
True Push Ups
Strict Pull Ups
*True Push Ups are done with both hands and feet on plates, make sure you get your chest below parallel.
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Squat to 150
Push Press 3 reps at 145
WOD: 10:40 w/45lb plate for lunges
Squats to 185lb
Push press 135lb x 5!!
WOD 18:12 with 45lb plate overhead
Squats to 175lb
Push Press 135lb X 5
WOD 20:00 with 35lb plate (got to 3 pushup reps)
So wait…if it’s each leg on the lunges, does that mean we’re actually doing 10 lunges left leg, 10 lunges right leg?
SWOD: Squat: 1,1,1,1,1
350,360,370,380,405 PR
Complete 5 rounds for time:
2 Presses @ 80% of 1 RM
2 Strict Pull Ups
2 Presses @ 80% of 1 RM
4 Strict Pull Ups
2 Presses @ 80% of 1 RM
6 Strict Pull Ups
145# 12:20
Squat to 265
Push Press to 210 (1)
BP WOD – 17:54
The impact of this has yet to be realized. I will be tweeting live from work (@thatsucked) when I fall over and can’t get up. A nice welcome back from vacation.
Holy. Shit. Balls.
Squat
5@55% — 155#
5@65% — 185#
5@75% — 215#
Push Press
5@75% — 115#
3@85% — 125#
9(guess my 1RM isn’t 155)@95% — #145
DWOD:
10,9,8,7,6,5,4,3,2,1
Weighted Overhead Lunges — 45#
True Push Ups
Strict Pull Ups — 10 set on plates, 9-1 set on the ladder with 1 leg.
19:30
Time to ice my knee and fear the impending DOMS.
Usually when my knees are bruised and I can’t walk the next day I have a lot more fun than this WOD (BLAM!)
Squat: 120/145/170
Push Press: 75/85/100 (for 5)
Metcon: 14:12 with 25# plate
Squat: 135, 155, 175
Push Press: 120, 130, 140×3
WOD: 45lb Plate @ 17:55