A good substitution to focus on balance at the bottom of the movement. |
Metcon: "Mary"
Complete as many rounds in 20 minutes as you can of:
-5 Handstand Push Ups
-10 One Legged Squats, alternating
-15 Pull Ups
For the metcon, Mary is a very high skilled workout and many of us will struggle to do it completely Rx'd. The exercises are good gymnastic skills to possess, so try to focus less on moving through as many rounds as possible and getting a good "cardio workout". Rather, focus on the movements or their substitution and think of the workout as 20 min. of free gymnastics development time.
Post weights and rounds to comments.
SWOD- 95lbs x 5
ReplyDeleteMETCON- 9rds +10 squats, jumping pull ups, hand supported squats
SWOD: 95x5
ReplyDeleteMetcon: 5rds+ pushups (two abmats), pistol squats, ans 13 kipping pullups (lost a minute taping my hand that ripped at round 4)
SWOD: 265X5RM
ReplyDeleteMETCON: 6RNDS +5 HAND STAN PUP'S RXD
THOSE PISTOL SQUATS KILLED ME I HAD TO NO REP MYSELF A FEW TIMES
SWOD:Bench press 105 x 5
ReplyDeleteMetcon:5 rounds assisted pistol squats and pullups
and yes...i am ok...lol :)
Swod: 75x5 (85x3, 81x4)
ReplyDeleteMetcon: 4 rds (2 abmats, assisted left leg pistol squats)
First two rounds strung together all 15 pullups - PR
SWOD: 225x5RM
ReplyDeleteMETCON: 6RDS
SWOD: 195#x5 205#x3
ReplyDeleteMETCON: 5RNDS + 11 pullups
SWOD: 205x5, 225x2
ReplyDeleteMETCON: 6 rounds + 2 HSPU's
swod: 155x5 then back to 135x5 to practice proper elbows "in" at the bottom of lift
ReplyDeletemetcon: 5 rnds +5+4 scaled hspu's
SWOD: 75# X5
ReplyDeleteMETCON: 3 rounds ( assigned legs to wall hold 3 sesconds x 5) + 12 pull ups (black & green)
Swod 135#
ReplyDeleteMetcon: 14~ scaled everything
SWOD:
ReplyDelete95x5, 120x3, 140x3, 175x2, 190x1, 190x3x5 (failed 5th rep on 3rd set)
Metcon:
5 Rounds + 5 HSPU's + 1 Pullup RX'd
Mary is the devil.