Tuesday 9.21.10

Sorry for the late post, guys. I was busy watching the Niners self destruct.

Metcon:
10-9-8-7-6-5-4-3-2-1 rep of Knees to Elbows and
20-18-16-14-12-10-8-6-4-2 reps of push ups

SWOD:
Tababta Row

WOD Tips:
Yes you read it right. Today we're doing the metcon first! knees to elbows reps only count if your knees touch your elbows. If you want to scale it up, touch your toes to the bar. If you need to scale them down, do hanging leg raises but bring your knees as high as possible on each rep. The push ups need to be plank position, full range of motion push ups. NO KNEES!!!! Use a box if you need a slight angle to get full range of motion. If you want to scale up, do ring push ups.

For the Skill WOD we will be training the rower for those doing Fight Gone Bad this weekend. this will be 8 rounds of :20 of work and :10 rest. Your score is total distance at the end of the 4:00 tabata round.

Post times and distances to the comments section! bc

17 comments:

  1. Metcon: 14:11
    SWOD: Row 780

    That Metcon was as hard as I thought it would be. My arms are jello!

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  2. Metcon: 15:02

    SWOD: Row 907m

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  3. Metcon: 10:13 toes to bar
    Tabata row: 831m

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  4. Metcon: 9:32toes to bar
    Tabata row: 9:84

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  5. Metcon 19:08 mixture toes,knees
    Tabata row 708 meters!!!

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  6. Metcon: 11:37 Toes to Bar/ Hand Release Pushups

    SWOD: 939 meters

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  7. METCON: 12:32 TTB/K2E
    SWIOD: 859meters

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  8. metcon: 10:45 k2ebows
    swod: 898 meters

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  9. metcon: 1013 toes2bar
    swod: 875 meters

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  10. MetCon 18:49, "mostly" true plank push-ups
    875 meter row

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  11. Metcon:10:42 toes to bar and toes to 2nd bar 50/50 mix/ hand release push ups
    swod: tabata row/857m.

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  12. Swod 11:02 as RXd'
    MetCon 831

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  13. Felt slow today. First WOD in 3 weeks. Feels good to be back.

    Metcon 15:53 K2E

    SWOD tabata row 830m

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  14. Metcon 17:30
    Tabata Row 746m

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  15. Metcon: 16:42 (GHD situps--shoulder hurting)
    Tabata row: 865m

    ReplyDelete