SWOD:
Handstand Push Ups- 4 sets of max reps with 3:00 rest in between set,s and one hold for max time at the end. During the rest periods do 4 max sets of chin ups.
Metcon:
Tabata Mash Up:
- Push Presses (95/65)
- KB Swings (53/35)
WOD Tips:
For the SWOD, use a timer for the rest periods, and hit your chin ups during that time. End with one handstand hold for max time.
For the metcon, switch back and forth between movements until you've done 8 rounds of each. Your score is the lowest number of reps completed in any given round.
Post hspu reps, hold time, and tabata scores to the comments section. bc
Wahoo I'm the first one tyo POST>>>>>>
ReplyDeleteSWOD: Pushups: 2-3-4-2,
Pullups (Strick): 3-2-3-3
METCON:
53 Lb KB :6
95 Lb Push press:4
The 5am crew were total no-shows... I'm guessing after yesterdays large group they needed a rest day
SWOD: HSPU 3,2,3,1 / chip ups 3,4,3,3
ReplyDeleteMetcon: KB 9 push press 5
The cute factor has really gone down in the absence of the 5am class.
SWOD: HSPU 34, 35, 37, 37
ReplyDeleteWOD: Push press @ 65lb 3, KB @35 9
HSPU's: 6, 4, 4, 4
ReplyDeleteChin Ups: 8, 7, 7, 5 (Way low!)
Metcon: No Tabata timer at the work gym so I improvised.
10 rounds for time of:
-10 DB Swings @ 55 lbs
-10 DB Push Presses with 45 lbs dumbbells
Time: 11:15. Shoulders were burning!
Had to "Run Drugs" today, missed the morning crew, but I will be there tomorrow...
ReplyDeleteHSPU 6,7,7,5
ReplyDeleteCHUPS 12,9,9,8
MetCon 3PP,5KB as RXd'
Note: I do not reccomend golfing after a morning of HSPUs',Chinups,KBs' and PushPresses however 16oz. curls are no problem.
SWOD: Handstand holds, 1 chinup(yay!) and reverse chin ups for practice
ReplyDeleteMetcon: 4 push press @ 45lbs, 8 kb swings @ 35lbs
Hold pushup :42, 1:00, :322, :35
ReplyDeletechinups 8,5,4,2
Metcon 3 pp (55lbs) 9 kb (20olbs)
HSPU/Chinups: 4/6 4/6 3/6 5/8
ReplyDeleteMetCon: 95lb. P/P 53lb.KB 5/5
one 12 oz. Brown Ale:)
SWOD:
ReplyDeleteHPU-2,7,8,3
CU-8,6,5,3
Metcon:
Tabata Mash Up:
Push Presses, 4 (95lb)
KB Swings, 9 (53lb)
handstand pushups: 15,15,10,7
ReplyDeletechin ups 7,4,3
tabata
push press @ 65 lbs: 5
kb's @ 1 pood: 8