SWOD: Ring Dips 3 x max reps. Scale up with weighted ring dips. Scale down with bench or bar dips.
Metcon: 5 rounds for time:
30 1-arm KB Swings, alternate arms (35 / 26 lbs)
25 Knees to elbows
100 m Farmer's Walks (45's/25's)
Tips: For the SWOD, do as many ring dips as possible. Get creative if you can't do them, bands, partners stabilizing the rings, ring holds, etc.
For the metcon, we had a lot of weight on us the last couple workouts, I want to allow our bodies to decompress a bit. For the KB Swings, use one arm swings above the head, and then switch every rep. Try to do so without slowing your momentum too much. Knees to Elbows is kind of trick to understand, but someone can explain it I'm sure. And the Farmers Walks are 50 m up and turn around a cone and 50 m back. Hold the weights to the side holding on to them anyway possible. It should challenge your grip especially after Knees to Elbows.
The Challenge? No results yet because not everyone has posted it to the comments section yet. But everyone did an outstanding job, most people tried a higher weight then they thought they could do. Awesome work everyone, I'm glad I got to see most every class!
Post your weights and times to comments. cc