Tuesday 3.16.10

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


17 comments:

  1. This looks like a fun Wod!! See ya at 5am!!

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  2. push press 45x3
    wod 14:34

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  3. Push Press: 115 Lbs

    WOD: 19:50 SMOKED

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  4. Shoulder Press = 85#

    Metcon:
    4 rounds for time:
    5 knees to elbows
    10 burpees
    20 single unders
    40 box step-ups

    23:22

    Killer Workout

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  5. Shoulder press- 105, 115 (2)
    4 rounds of
    5 Knee's to Elbows
    10 burpees
    20 double underfs
    40 walking lunges 23:38

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  6. This comment has been removed by the author.

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  7. SWOD: press - 135x3, 145x1
    METCON: 20:13

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  8. SWOD: 80 x 3
    Same as last time...just can't seem to bump this max!

    MetCon: 10:09

    Brad, what was it you loved about that pic?! :)

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  9. Shoulder Preas 70 X 3 Two more reps than last time

    MetCon: 16:00

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  10. SWOD
    3x65,85,95,110(PR)
    MetCon 13:55 TuckJumps(and they were good ones Nicole)

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  11. swod: 3x50
    metcon 22:31

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  12. SWOD 3x35 3x45 3x55 3x65
    Metcon 19:45

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  13. SWOD: 55X3 rm, 60X2
    Metcon: 18:42 (w/ tuck jumps)

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  14. Shoulder Press: 145x3 155x1
    Metcon: 15:00 (tuck jumps)

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  15. SWOD: 105 lbs x 3, 115 lbs. x 1

    Metcon: 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.

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