Holly trying to hang on to the tucked front lever
SWOD: Ring training: 3-5 sets x (dips, muscle ups, skin the cats, false grips, pull-ups, etc) + Bench Press Warm Up
Metcon: For Time:
Run 1 mile, then complete a single set of bench press at body weight 21 reps
(Challenge: can you complete it all within 10 minutes?)
If you can't do body weight, simply find a weight in your warm up period you will be able to work with. It is ok to put the weight down and rest.
Post weights and times to comments.
SWOD- Various ring exercises + Bench Press Warm up
ReplyDeleteMetcon: 9:02 total @ 85lbs for Bench Press. 6:48 mile
9 min mile 10:50 total with 21 bench press @60 lbs. Craig said to try 85 lbs next time
ReplyDeleteSWOD: ring hangs
ReplyDeleteWOD:1 mile 8:35 60# bench press finish at 10:30
after double unders and handstand pushups, sand bag clean and jerk
SWOD: 10:00 W/65# bench press
ReplyDeleteSWOD: Muscle Up practice...had to get technique back, there may be muscle ups in the workout tomorrow!
ReplyDeleteMetcon: 11:06 w/ 235#. Wow, i destroyed Kenny and Steffanie on the run, then they destroyed me on the bench press. Thanks Kenny and Kyle for running to pick the bar off my chest when i cried, "Help!"
SWOD: Push ups on rings 3x5
ReplyDeleteMetcon: 12:24 @ 60lbs (8:12 mile)
I only shaved 6 seconds off my mile, and I was seriously trying to get 8:00! I sure do need to start running more.
SWOD: ring dips
ReplyDeleteMetcon: 8:23 @ 75lbs
3 chain muscleups :( down from 5, 7 is quarter goal
ReplyDeletemetcon 6:00 mile, 195 bench, not sure of end time.
Metcon 8:23 mile total time 15:12 @ 215 lbs
ReplyDeleteSwod: almost got a muscle up, just have to get the technique down
SWOD: muscle up,ring dip/pullup practice
ReplyDeleteMETCON: 8:31 mile/bench press@ 255# not sure of finish time
SWOD: Practice Muscle Ups unsuccessfully.
ReplyDeleteAn upside down flip over maneuver(I wonder
if Kyle took out a life ins policy on me?)
3x6 Hanging L pullups
METCON: 6:21 mile
14:15 total 135#s
swod: ring dips 3x3 false grip ring pullups 2x5 jumping M/U practice, yikes.. need lots of practice:/
ReplyDeleteMetcon: 1600 m. row w/145 lb. bench press x21 14:30
SWOD: Ring pullups practice
ReplyDeleteMetcon: 10:29 mile PR, 75# bench press 13:18
SWOD: Ring Dips 3x10, Muscle up practice
ReplyDeleteMetcon: 7:15mile 10:18 @ 165
SWOD: Muscle-up practice...Got my first two ever!
ReplyDeleteMetcon: 7:24 miles, 14:58 rx'd (180lbs)
SWOD: Ring Dip practice
ReplyDeleteMetcon: 9:02 mile; 11:57 @ 70#s