Saturday 4.23.11


SWOD: 10:00 of Free Handstand Practice.  Spot each other as needed, but try to get upside down, not against a wall, and feel what it feels like to get hollow while perfectly upright.  Point those toes, and don't look at the ground.  Think about keeping your head neutral so that your spine stays aligned properly.
Metcon: For time:
400m Run
- 75 Squats
- 50 Push Ups
- 25 Pull Ups
400m Run
- 50 Squats
- 30 Push Ups
- 15 Pull Ups
400m Run
- 25 Squats
- 20 Push Ups
- 10 Pull Ups
400m Run

For the metcon, there will be a 30:00 cap in place.  During each set (in between the 400m runs) you may break up the reps as you see fit.  For example you may break up the set of 75 squats, 50 push ups and 25 pull ups into 5 sets of 15 squats, 10 push ups, and 5 pull ups.   You must finish all of the prescribed reps from that round, however, before advancing to the next 400m run.

Post times to the comments section!  bc

9 comments:

  1. HS practice..trust me,I need it.
    metcon: 20:04

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  2. HStand Practice
    Metcon: 18:58

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  3. Greg
    Metcon: 20:00 sub'ed 40# DB Swings for pull-ups (did our workout outside w/o pull up bar)

    Maureen
    Metcon: 25:58 w/ 30# DB swings

    Molly
    Metcon: 23:45 scaled squats to 30, 20, 10; pushups to 20, 15 10 and 10, 10 ,10 DB swings

    ReplyDelete
  4. Metcon: 22:25 w/ jumping pull ups

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  5. SWOD:
    -Power Clean: 135, 155, 175, 185, 195, 225 (PR)
    Metcon:
    -Games WOD 11.5: 8 Rounds + 5 Power Cleans + 10 T2B + 7 Wall Balls

    ReplyDelete
  6. Vacation WOD:
    - Hang Power Cleans: up to 245x1
    - Shoulder Press: up to 185x4

    AMRAP in 10:00 of 53 lbs KB snatches. I scored a terrible 127. First metcon in over 5 months!

    ReplyDelete
  7. Metcon: 24:45 red banded pull ups 1st round switched to jumping for the rest.

    ReplyDelete
  8. Metcon 27:55 jump pull ups

    ReplyDelete