Steve working hard on his birthdaySWOD: Chin Ups 3-3-3-3-3 reps
Metcon: 21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75/ 45 pounds
Push jerk, 75/ 45 pounds
Chin ups are with palms facing you. Try to work up to your highest 3 reps, ascending in weight each set. Or work the negative movements or static holds, as you work towards pullups. If you are close, continue to work your kipping pull ups.
For the metcon, the weight is light, so you can work on form. Only go as fast as your form can stay solid during the up and down portions of the lifts.
Post weights and times to comments.
chin ups = body weight, l0, 20, 35, 35
ReplyDeletemetcon = 17:18
SWOD: Chin Ups Body Weight Holds
ReplyDeleteMetcon: 16:21 with 75#
SWOD: Negative chin ups
ReplyDeleteMetcon: 11:29
CFFB
ReplyDeleteOn the Minute:
Complete 2 Power Cleans & 10 Double Unders on the minute for 15 minutes.
used 155 lbs for the cleans (75% of max)
SWOD negatives/jumping
ReplyDeleteWOD 14:20 @ 55#
For those who don't know, today is Holly's birthday! I didn't know either until Facebook told me! Happy birthday Holly! bc
ReplyDeleteSWOD CHIN UPS 25X3,35X3,35X3,35X2.9(ALMOST MADE IT),25X3
ReplyDeleteMETCON 75LBS 13:24
swod: chinups 3xbw 3x18lb.kb 3x26 kb, 3x35kb, 1x44kb/2x43 belt
ReplyDeletemetcon: 12:something rx'd
I did not know that either! HAPPY BIRTHDAY HOLLY! (Thats not yelling it at you, just showing excitment). Thanks for all you do for us!
ReplyDeleteswod: chinups 3xbw 3x18lb.kb 3x26 kb, 3x35kb, /3x45 belt
ReplyDeletemetcon: 8:48 rx'd
SWOD: Negative chin ups
ReplyDeleteMetcon: 16:34 (55#s)
swod: neg chin ups
ReplyDeletemetcon: 18:02 as rx'd
SWOD- Chin-ups up to 3 reps with 5lbs
ReplyDeleteMetcon- 13:55 as rx'd