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| Kenny going overhead. |
SWOD: Push Jerk x 1, then 3 reps @ 90%, and 5 reps @ 80%
Metcon: As many rounds as possible in 12 minutes:
-5 Ring Rows
-10 Push Ups
-15 Sit Ups
For ring rows to be rx'd your feet should be elevated to the same height as the rings, and you must pull your chest up until it makes contact with your hands. Continue to challenge yourself with push ups. Maintain a tight plank, keep your elbows in, and get a full range of motion. If you need to, elevate your hands in order to do so. Sit ups are on the Abmat, but feel free to scale up to the GHD if you're feeling sporty.
Post weight and rounds to comments. cc
SWOD: 135 x 1 (failed at 140), 120 x3, 105 x5
ReplyDeleteMetcon: 6 rds + 10 push-ups (feet on floor for ring pulls)
SWOD: 225X1, 205X3, 185X5
ReplyDeleteMETCON: 7 rds
SWOD: 125x1, 115x3, 105x5
ReplyDeleteMetcon: 7 rds + 10 p/u + 2 s/u
SWOD 145x1,130x3,115x5
ReplyDeleteMetcon 9rds +5rows,10P/U,2S/U
GHD s/u's
SWOD: 275X1 "PR" 245X1, 225X3
ReplyDeleteMETCON: 9 RNDS EVEN, FINISHED ON THE BUZZER
SWOD:95x1-85x3-75x5
ReplyDeleteMetcon:8rds +5RR
SWOD: 165x1, 150x3, 130x5
ReplyDeleteMetcon: 7 rounds - Didn't throw up! :)
swod: 155x1 140x3 125x5
ReplyDeletemetcon: 11 rnd's +5+10+1 RX
Thanks to Holly
225, 205x3, 180x5
ReplyDelete12 rounds + 5+10
Swod: 105x1, 95x3, 85x5
ReplyDeleteMetcon: 5 rds (almost rx'd ring rows, close grip push ups on 16" box, 3 rds of ghd sit ups)
Really fun working out w Mr and Mrs Crossfit (aka The Moraidas)!!
Swod: 185x1, 167x3, 145x5
ReplyDeleteMetcon: 11rds +10pus
SWOD: 135# push jerk PR!
ReplyDeleteWOD: 7rds+ 1 pushup
close grip pushups. almost rx'd ring rows but not quite.
Steffanie, your AWESOME!
Holly thanks for staying a little late and putting up with us!
SWOD: 255x1
ReplyDeleteMETCON: 10 rounds + 2 pushups