Doug and Gina doing some KB Snatches |
Stefan and Gina... again |
SWOD: Weighted Chin Ups 5-4-3-2-1
Metcon: 4 rounds for time:
-10 1-arm Kettlebell Snatches (each arm)
-10 Clapping Push Ups
-10 Chest to Bar Pull Ups
Quality is key for todays metcon, make sure your form stays tight during the pushups and dont be ashamed to come of the bar during pullups so that EVERY rep your chest touches the bar. Also, we don't expect everyone to hit this workout "as Rx'ed" so make sure you scale the movements to your ability.
Post weights and times to comments.
SWOD: BW x5, 5lb x4, 10 lb x3, 15lb x2, 20lb x1
ReplyDeleteMetcon: 17:32: 26lb KB, 2 rds of clapping push-ups, 2rds of regular, CTB pull-up from box
Swod: practice from dead hang
ReplyDeletewod: 15:26 18# kb; reg pushups; red/black banded pullups
Swod: weighted chinups 7.5#x1
ReplyDeleteSWOD: 77.5 lbs (PB)
ReplyDeleteMetcon: 11:45 rx'd
swod:GreenX3 (4 max)
ReplyDeletemetcon: 15:00 modified: 29 box push up, ring pull ups. KB - 18lb
SWOD: 5xbody weight, 4x5lb, 3x7.5lb, 2x8.5lb, 1x15lb
ReplyDeleteMetcon: 18:32 with rx pushups, 26lb KB, and skinny black band and red band chest to bar pullups
SWOD: 25,35,50,60,77.5
ReplyDeleteMETCON:18:31 RXD WITH 62LB KBL
SWOD: 5,4,3 (green band) 2 body weight, 1 12.5 lbs
ReplyDeleteMetcon: 12:30 w/ green band and regular push ups
SWOD: Banded chin ups, black band, green, orange, orange, orange
ReplyDeleteMetcon: 14:38, 20box pu, green band pu
SWOD: 55# CHIN UP
ReplyDeleteMETCON: 12:53 44#KB
Swod: chin ups w/ skinny black band
ReplyDeleteMetcon: 18:48 w/ 26# kb, clapping push ups and CTB pull ups w/ orange band
116# PULL UP / 10:20 @ 53# KB
ReplyDeleteWOD 18,26,35,44,53; METCON
ReplyDelete14:58
swod: +10x5,+14x4,+20x3,+30x2,+44x1
ReplyDeletemetcon; 18:00 w/44# kb 8 of 40 chest made it to bar with chin up grip
SWOD: body weight x5, x4, +5 lbs x3, x2, x1
ReplyDeleteMetcon: 21: 53 w/ 26# kb, paralette pushups and hair tie band neck to bar pull ups.
SWOD:
ReplyDeleteBox Squat 350x3
Weighted chinup 40#x1
METCON:
12:51 @44#kb
35, 44, 53, 61, 70 / 12:48 @ 44
ReplyDeleteSWOD:
ReplyDelete25x5, 50x4, 70x3, 85x2, 100x1, 110x1, 115x1 (PR)
Metcon:
11:47 @ 53#kb
110# pull up
ReplyDelete12:14 44# kb rx