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

13 comments:

  1. Swod:95 lbs
    Metcon: 17:51
    Jerks 65
    Single unders....

    ReplyDelete
  2. SWOD: 60 lbs

    Metcon: 17:25
    Jerks-55 lbs
    45 single unders

    ReplyDelete
  3. SWOD: 115 x 1 :(

    MetCon: 15:20 @ 105

    ReplyDelete
  4. Bench- 330
    Metcon: 8:08 with GHD sit ups instead of KTE's due to recovering hands.

    ReplyDelete
  5. SWOD: 115# bench
    METCON: 24:20 @45

    ReplyDelete
  6. SWOD: 105# Bench
    Metcon: Umm...I forget...
    75#
    KTE
    Dbl Unders

    ReplyDelete
  7. BP 175 lbs.
    Metcon: 80 lbs., box jumps, KTE
    Time 19:02

    ReplyDelete
  8. Too smoked from yesterdays "G.I. Jane w/a twist". Be back tomorrow!

    ReplyDelete
  9. SWOD 165lbs

    Metcon 17:12ish 7@115/3@95

    ReplyDelete
  10. SWOD:195 lbs.
    Metcon: 115 lbs. time 15:07
    three jerks
    6 KTE
    12 double unders

    ReplyDelete
  11. SWOD: Bench Press 80 lbs

    WOD: 3 Jerk 55 lbs (next time try 65)
    6 KTE
    48 singles (subbed for doubles)
    16:08

    ReplyDelete
  12. Bench press: 95x1rm
    Metcon: 17:53 w/ 75lb jerk, KTE, Double unders

    ReplyDelete