Thursday 10.27.11

A good substitution to focus on balance at the bottom of the movement.
SWOD:  Bench Press 5rm

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.

12 comments:

  1. SWOD- 95lbs x 5
    METCON- 9rds +10 squats, jumping pull ups, hand supported squats

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  2. SWOD: 95x5
    Metcon: 5rds+ pushups (two abmats), pistol squats, ans 13 kipping pullups (lost a minute taping my hand that ripped at round 4)

    ReplyDelete
  3. SWOD: 265X5RM
    METCON: 6RNDS +5 HAND STAN PUP'S RXD
    THOSE PISTOL SQUATS KILLED ME I HAD TO NO REP MYSELF A FEW TIMES

    ReplyDelete
  4. SWOD:Bench press 105 x 5
    Metcon:5 rounds assisted pistol squats and pullups
    and yes...i am ok...lol :)

    ReplyDelete
  5. Swod: 75x5 (85x3, 81x4)
    Metcon: 4 rds (2 abmats, assisted left leg pistol squats)

    First two rounds strung together all 15 pullups - PR

    ReplyDelete
  6. SWOD: 195#x5 205#x3
    METCON: 5RNDS + 11 pullups

    ReplyDelete
  7. SWOD: 205x5, 225x2
    METCON: 6 rounds + 2 HSPU's

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  8. swod: 155x5 then back to 135x5 to practice proper elbows "in" at the bottom of lift
    metcon: 5 rnds +5+4 scaled hspu's

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  9. SWOD: 75# X5
    METCON: 3 rounds ( assigned legs to wall hold 3 sesconds x 5) + 12 pull ups (black & green)

    ReplyDelete
  10. Swod 135#
    Metcon: 14~ scaled everything

    ReplyDelete
  11. SWOD:
    95x5, 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.

    ReplyDelete