Brooke making it through a round of Broad Jumps at the 6 ft. minimum.
HSPU Day #23
SWOD: Shoulder Press 90% + x 1, 70-75% x2x5 (add 5-10 #)
Metcon: As many rounds as possible in 15 minutes of:
1 round consists of:
-1 Push Press @ 65% of body weight
-1 Strict Pull Up
-3 Push Presses @ 65% of body weight
-3 Strict Pull Ups
-5 Push Presses @ 65% of body weight
-5 Strict Pull Ups
For the SWOD, add anything from 1-5 lbs to you 90%+ compared to 12.01.10. Then drop down the weight to 70-75%, adding weight to the last time we did those percentages on 11.24.10.
The metcon has a lot of transitioning back and forth from bar to bar, so set yourself up so the bars are nearby. Remember the pull up bar by the roll up door still works too. For each round alternate your pull up grips (normal, wide, narrow, chin up grip). If all you can do is kip, then do it!
Post weight and rounds completed to comments. cc