Who doesn't love Knees-to-Elbows?SWOD:
Shoulder Press 3rm. Compare to 2.19.10.
And
Pull up practice
Metcon:
4 Rounds for Time of:
-5 Knees-to-Elbows (KTE's)
-10 Burpees
-20 Double Unders
-40 Steps of Walking Lunges
WOD Tips:
For the SWOD, check your weights from our last 3rm shoulder press and try and beat it by at least 5 lbs. Don't forget to practice pull ups in between sets. Work on pull ups, negative pull ups, weighted pull ups, or whatever you want.
For the metcon, each consecutive exercise doubles the number of reps from the previous. KTE's everyone knows. Remember these are burpees, not sprawls. Don't shortcut the squat. For double unders, sub tuck jumps if needed. And the walking lunges are total steps (20 each leg).
Post weights and times to the comments section! bc
Shoulder Press 3rm. Compare to 2.19.10.
And
Pull up practice
Metcon:
4 Rounds for Time of:
-5 Knees-to-Elbows (KTE's)
-10 Burpees
-20 Double Unders
-40 Steps of Walking Lunges
WOD Tips:
For the SWOD, check your weights from our last 3rm shoulder press and try and beat it by at least 5 lbs. Don't forget to practice pull ups in between sets. Work on pull ups, negative pull ups, weighted pull ups, or whatever you want.
For the metcon, each consecutive exercise doubles the number of reps from the previous. KTE's everyone knows. Remember these are burpees, not sprawls. Don't shortcut the squat. For double unders, sub tuck jumps if needed. And the walking lunges are total steps (20 each leg).
Post weights and times to the comments section! bc
This looks like a fun Wod!! See ya at 5am!!
ReplyDeletepush press 45x3
ReplyDeletewod 14:34
3rm 60lbs
ReplyDeletemetcon: 13:42
Push Press: 115 Lbs
ReplyDeleteWOD: 19:50 SMOKED
Shoulder Press = 85#
ReplyDeleteMetcon:
4 rounds for time:
5 knees to elbows
10 burpees
20 single unders
40 box step-ups
23:22
Killer Workout
Shoulder press- 105, 115 (2)
ReplyDelete4 rounds of
5 Knee's to Elbows
10 burpees
20 double underfs
40 walking lunges 23:38
This comment has been removed by the author.
ReplyDeleteSWOD: press - 135x3, 145x1
ReplyDeleteMETCON: 20:13
SWOD: 80 x 3
ReplyDeleteSame as last time...just can't seem to bump this max!
MetCon: 10:09
Brad, what was it you loved about that pic?! :)
Shoulder Preas 70 X 3 Two more reps than last time
ReplyDeleteMetCon: 16:00
SWOD
ReplyDelete3x65,85,95,110(PR)
MetCon 13:55 TuckJumps(and they were good ones Nicole)
swod: 3x50
ReplyDeletemetcon 22:31
SWOD 3x35 3x45 3x55 3x65
ReplyDeleteMetcon 19:45
ooops metcon w/tuck jumps
ReplyDeleteSWOD: 55X3 rm, 60X2
ReplyDeleteMetcon: 18:42 (w/ tuck jumps)
Shoulder Press: 145x3 155x1
ReplyDeleteMetcon: 15:00 (tuck jumps)
SWOD: 105 lbs x 3, 115 lbs. x 1
ReplyDeleteMetcon: 29:58...ugh, tuck jumps, slow and steady.
Just think, the next time we do this Metcon, I'll cut tons of time off this thing. As Rx.