Thursday 11.11.10

3 2 1 GO!

SWOD: Row as many meters as possible in 5 min (Challenge 1400m)

Metcon: 5 rounds for time of:

-5 Handstand Push Ups

-15 Burpee Pull ups

For the SWOD, make sure you are pushing with your legs first. Then pull with your arms, bringing the handle to the middle of your stomach. Also, in this exercise, you will still need to maintain a strong tight core. Now lean forward and allow your arms to fully extend before bending your knees. The key to this exercise is long consitant pulls; keeping the chain as hoizontal as possible. Not letting it bounce around.

12 comments:

  1. SWOD: 1185M

    METCON:

    5 BOX PUSH-UPS
    15 BURPEE PULL-UPS 27:35

    Today was a "KILLER", not sure if I made it...

    Where was Anthony???

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  2. Did yesterday's workout today. Good job small morning class, you guys kicked butt!

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  3. SWOD: 1064
    Metcon: 18:51 (HSPU and modified burpee pull ups)

    Lonely little class this a.m. but I got a personal training session with Craig and a lot of extra tips!

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  4. did yesterdays workout today. Great one!

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  5. SWOD: 1093m
    Metcon: 26:08 Box PU

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  6. Angel
    SWOD: 1186
    METCON: 13:23
    5 HSPU (2 mats) 15 burpee PU

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  7. Missing you guys! Had to be at work today at 6am to meet some deadlines! Hope to see you tonight or tomorrow. This week has been unbelievable!

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  8. SWOD 1351 METERS
    METCON 20:22 (2 AB MATS)

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  9. swod: 1276m.
    metcon: 14:40..1 abmat x1 rnd. switched to a 10 lb.plate and 1 abmat x4 rnds.(about an inch thinner than 2 abmats) Thanks for the extra push Greg

    ReplyDelete