Benchmark: “Jerry Swinger” – CFS

Johnathan
Johnathan

Strength
Deadlift
2-2-2-2-2
-Between sets complete 10 Bandy side steps each direction

WOD
“Jerry Swinger”
30 Wallballs (20/14)
30 Kettlebell swings (2,1.5)
60 Box Jumps (24,20)
30 Kettlebell Swings
30 Wallballs

Level 2- 1.5,1
Level 1- 1,0.75, 30 Box jumps

Scores/Comments from Jerry Swinger on 11/10/14

Conditioning Class: WOD
2 Rounds
500m Row
400m Sprint
Rest 2 minutes

400m Row
300m Sprint
Rest 1 minute

300m Row
200m Sprint
Rest 30 seconds

200m Row
100m Sprint
Rest 4 minutes

Conditioning Class: Core
Alternating Tabata
Hollow Rocks
Bicycle Abs

8 Comments

  • Chad Michael

    04/15/2016 @ 2:30 am

    Did heavy DL yesterday for BT
    1RM Strict Press: 165
    WOD: 9:34 RX (UB WB and KB, BJ were slower than I had thought they’d be, 15-10-5 KB and WB – took too much rest btw sets)

  • Joel

    04/15/2016 @ 1:55 am

    Deadlift: 275×2 Wheels feel off the wagon and I couldn’t get 315 off the floor. Was shooting for 355(previous 1RM)x2 – not my day.

    WOD:
    11/10/14: 12:23 (1 pood, 14# ball, 24″ box)
    4/14/2016: 9:10 (1.5 pood russians, 20# ball, 20″ box)

  • jason barrow

    04/15/2016 @ 12:55 am

    7PM was LIT.
    Deadlift: 365×2

    Jerry Swinger:
    11/10/14 – 11:17 Rx
    4/14/16 – 10:09 Rx (PR)

  • Jule

    04/14/2016 @ 5:41 pm

    DL: 325#
    WOD: 8:51 L2

  • Kurt

    04/14/2016 @ 12:51 pm

    DL: 295# clean grip
    WOD: 8:28 Rx
    Swords squat: Day 1-2

    • Frawls

      04/14/2016 @ 1:16 pm

      That’s S-words.

  • Frawls

    04/14/2016 @ 12:25 pm

    DL: 315×2 clean grip working on first pull
    Jerry Swinger:
    11/14: 9:12 Rx
    Today: 8:40 Rx

  • Nick Alonso

    04/14/2016 @ 12:07 pm

    DL: 335#
    JS WOD: 10:45 Rx working out in between Kaitlyn and Frawley was both humbling and motivating. Nice job guys

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