Tuesday 6.15.10

Knees To Elbows train everything from your grip to your hip flexors.

SWOD:
Bench Press 1rm

Metcon:
10 Rounds for time of:
- 3 Jerks (155/115)
- 6 Knees to Elbows
- 12 Double Unders

WOD Tips:
For the SWOD, work up to a 1rm bench press without bouncing the weight or lifting your butt off the bench. Don't sacrifice form for a few more pounds on the bar.

For the metcon, clean the weight into place for the jerks each round. If you can't do knees to elbows, sub double the number of Abmat sit ups (that's 12 sit ups each round). This will help from overloading the pull ups bars a little as well. If you need to sub double unders, do 4 times the number of single unders (that 48 total each round), or you can do the dreaded tuck jumps.

Post weights and times to the comments section. bc