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November 09, 2009
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cffb
swod
Squat 5x5 (set new PR)-195
Bench 5x2 @ 90% of 1RM-185
dwod
As many rounds as possible in 15 minutes of:
1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups
9 rounds
i will no longer be counting incomplete rounds.
This was a great wod. Good job to everyone tonight.
Posted by: www.facebook.com/profile.php?id=1492302463 | November 09, 2009 at 07:46 PM
For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings #35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 16 pound ball
50 Burpees
50 Double unders
41:something
Posted by: Karin | November 09, 2009 at 09:12 PM
CFFB
strength:
Squat 5x5 95/95/115/115/115
Bench 5x2 75/75/85/85/85
As many rounds as possible in 15 minutes:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups
5 rounds + 3 pull-ups
I used 75# for the push press and did kipping pull-ups. I did a few dead hang pull-ups but not that many. I'm not strong enough yet.....
Posted by: Kymm | November 09, 2009 at 10:13 PM
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings #55
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Posted by: Nathan | November 10, 2009 at 10:25 AM
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings 55#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20# ball
50 Burpees
50 Double unders
59:57
Posted by: Nathan | November 10, 2009 at 10:27 AM