Oct 13, 2009

WEDNESDAY 091014

For Weight:
Back Squat 5-5-5-3-3-3

Rest 5:00m then:

Five rounds for time of:

10 Pull-ups
10 Glute Ham Sit ups
10 Push-ups

-OR-

100 air squats 3 min. rest, 100 air squats (if traveling!)

Post loads and times to comments.

16 comments:

julie said...

I did the air squats because I still need help with the back squat.
2.20 for the 100 AS, then 2 X500m row
1- 2.03
2- 1.59 (1st time to break 2mins)

RW said...

Front Squat -
175, 185, 185, 205, 205, 185

METCON - 5:26

Rob destroyed the rest of us in the morning crew on the METCON, awesome work!

upty03 said...

Back Squat--225, 245, 275 (5 reps);
285, 300, 205 (3 reps)...went down on last one because form started to slip.

METCON: 5:33

jeffrey.paine said...

Squats
5s-225, 245, 245
3s-265,275,275 (f@2d rep)

metcon (now that I know what it means) - 7:23

Rob did, indeed, crush the rest of us on the second half of the WOD.

Michael said...

Back Squat
185, 205, 225, 225, 225, 235 (PR - 1 rep max 2 wks ago was 225)

METCON - 5:16

Phil B said...

Back squat:
225-225-225-245-245-250(PR)

Metcon (with pullups on the rings):
5:59

Max said...

Back squats:

5x 175
5x 185
5x 195
3x 205
3x 215
2x 225 (f on #3)

metcon = 6:27
Did PUs with feet elevated on parallettes.

craigrr said...

Back Squat
5 x 225
5 x 245
5 x 265
3 x 265
3 x 265
3 x 265

Form was an issue so I didn't increase

METCON - 5:01

B_A said...

did APFT for "warmup" - HPCs the day before did me no favors on the test's situps lol (65/45/14:48)

BS - 205/205/205/235/255

METCON 12:18

C.L. said...

Back squat:
225 (poor form), 185, 205, 225, 245, 255 with 1:15 rests between sets.

What is the CF standard for rest lengths?

METCON with ring pull-ups: 7:15

Note to self: scale back standard warm-up on days like this.

Neil said...

BS:
5x115
5x135
5x155
5x175
5x185
5x195, form started to suffer
3x185
3x185
3x185

METCON: still stunk on the pullups, but my I'm getting faster on the other exercises and transition times. 12:40.

I don't' suppose the new gym has a pullup bar that will support kipping for those of us who are over 6-2?

Russ said...

Catch up double-up Friday & monday WODs:

5K- 22:08

7 rds push jerk (scale to 95)
6 pullup
9 box jump

8:58

Jason said...

85#-95-100-105-110-110

11:42
-scaled pull-ups to 15 jumping pull-ups on rings b/c of injured shoulder
-scaled push-ups upwards to 15 each round

Chris.Danbeck said...

5's @ 185
3's @ 205

7:40 metcon but all pullups assisted w/ blue then green band...

1st day of CF - 1st WOD...thanks to the morning crew for the support!

J. O'B said...

make up

135-165-165-185-185-185
METCON - 7:12

Nick said...

Makeup

135 165 165 185 185 185

Metcon:
6:38