Ring Dips!SWOD:
3 sets of max reps of ring dips, bar dips, or bench dips. Rest 3-5 minutes in between sets.
Metcon:
Tabata Double Unders (or tuck jumps)
then
Tabata Abmat Sit Ups
then
Tabata Kb Swings (53/35)
WOD Tips:
For the SWOD, choose the dip variation you can do, and then see how many you can get. Do that 3 times. Use your full rest periods so you can recover between rounds!
For the metcon, it is 8 rounds of :20 work and :10 rest per movement. This should take exactly 12:00. Your score is the lowest number of reps completed during the :20 of work for each movement.
Post dip numbers and Tabata scores tot he comments section! bc
3 sets of max reps of ring dips, bar dips, or bench dips. Rest 3-5 minutes in between sets.
Metcon:
Tabata Double Unders (or tuck jumps)
then
Tabata Abmat Sit Ups
then
Tabata Kb Swings (53/35)
WOD Tips:
For the SWOD, choose the dip variation you can do, and then see how many you can get. Do that 3 times. Use your full rest periods so you can recover between rounds!
For the metcon, it is 8 rounds of :20 work and :10 rest per movement. This should take exactly 12:00. Your score is the lowest number of reps completed during the :20 of work for each movement.
Post dip numbers and Tabata scores tot he comments section! bc
Woohoo! Love the KB's, see you Tuesday.
ReplyDeleteSWOD:
ReplyDelete-Rind Dips x 16, 13, and 13
Metcon:
-Double Unders x 14
-Abmat Sit Ups x 12
-53 lbs KB Swings x 11
Score: 37
MetCon =
ReplyDeleteTuck Jumps x 8
Ab Mat Sit ups x 11
53 lb KB Swing x 10
Total Score = 29
No SWOD...dead car battery at 5am sucks!
SWOD: Ring dips: 12, 11, 10
ReplyDeleteMetCon:
Double unders x 12
Sit ups x 13
KB swings x 11
as Rx
Total = 36
SWOD Ring Dips 4, 8, 9
ReplyDeleteMetCon TJs 18
SitU 11
KB 5
Could've done more but Nicole maDE US LISTEN TO tECHNO pOP dANCE rAP STUFF
SWOD box dips 20, 19, 17
ReplyDeleteMetCon:
Double Unders X 8
Abmat Situps x10
KB Swings 35 lb X 9
Score: 27
SWOD: ring dips (w/ blu band) 4,9,10
ReplyDeleteMetcon: Dbl.unders x 8, abmat situps x 12, KB swing w/62 lb. x 9 (horizontal not overhead)
Total: 29
SWOD: Bar Dips 20,21,14
ReplyDeleteMetcon:
Tuck Jumps 14
Abmat Situps 11
KB High Swings 53 lbs x 4
Score = 29
SWOD: Bar Dips 7, 17(band), 3
ReplyDeleteMETCON: 17 tuck jumps
12 sit ups
6 KB swings (44lb)
where are the other 9 people's posts from this evenings workout? you all kicked butt and should post your results!!!
ReplyDeleteSWOD assisted bar dips, 15, 18, 15
ReplyDeleteMetcon: Tuck Jumps 12 I think
Sit ups 10
KB swings 3 (35 lb)