10 July 2011

110711

Noob SWOD

Press - 3x5

Deadlift - 1x5

PT SWOD

Squat -  5,5,5,5,5

Noob DWOD (CF SATURDAY 110702)

Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups

*As always, scale as required
*Check video for burpee pull-up example















Complete 5 rounds for time of:

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups


Posted by at

2 comments:

  1. FletcherJuly 13, 2011 at 8:49 PM

    Press - 100x5, 100x4, 95x3
    DL - 230x5

    DWOD ~12 min
    Scaled: Three rounds
    115 Front Squat x 12
    1 Burpee, 1 Burpee Pullup x 6

    ReplyDelete
  2. PTJuly 21, 2011 at 8:40 PM

    SWOD @ 315, 365, 375, 385*4, 365

    DWOD @ 185 press @ 7:45

    ReplyDelete

Subscribe to: Post Comments (Atom)