Elizabeth and Dani chipping away at those handstand push upsSWOD: Practice your kip up for 15 minutes, with hands or without.
Kip up consists of lying flat supinated to explosively standing up.
Metcon: For time:
Kip up consists of lying flat supinated to explosively standing up.
Metcon: For time:
-21 Burpee Pull ups
-21 Sit-ups
-Walking lunge 100 ft.
-18 Burpee Pull ups
-18 Sit-ups
-Walking lunge 100 ft.
-15 Burpee Pull ups
-15 Sit-ups
-Walking lunge 100 ft.
-12 Burpee Pull ups
-12 Sit-ups
-Walking lunge 100 ft.
-9 Burpee Pull ups
-9 Sit-ups
-Walking Lunge 100 ft.
-6 Burpee Pull ups
-6 Sit-ups
Pull ups can be done on bar or rings. Order of pull-ups/ sit ups does not matter, so if the bars are taken then complete sit ups first that round.
Post times to comments.
29:45 yikes, that was a tough one!!
ReplyDelete(burpee box jump pull ups, GHD sit ups)
29:57 abmat sit ups, burpee pull ups, walking lunges. Shoulders are sore, I'll live.
ReplyDeletekipp practice was fun:)
ReplyDeleteMetcon: 22:14 ghd situps
Nothing quite like a little "scampering" on a Saturday morning..great work out!
26:00 I rounded up cause I didn't do the pull ups. Burpees, abmat situps and the walking lunges. I'm walking like an old lady right now so great workout.
ReplyDeleteSWOD:
ReplyDeleteI did cleans up to 275 for three singles.
Metcon:
- Tabata Sledgehammer strikes: 13
- Tabata Burpees: 4
- Tababta Sledgehammer Strikes: 13
And I actually did a kip up. Never did that until today!
Metcon: 22:11 abmat situps and jumping pullups
ReplyDeleteI practice kip up, but could not get it. I did however teach Kate to do it, so good job Kate
ReplyDeleteMetcon:
- Tabata Sledgehammer strikes: 12
- Tabata Burpees: 5
- Tababta Sledgehammer Strikes: 13
22:34 with burpee pull-ups on the low bar
ReplyDelete