Tuesday 11.01.11

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.

19 comments:

  1. SWOD: BW x5, 5lb x4, 10 lb x3, 15lb x2, 20lb x1

    Metcon: 17:32: 26lb KB, 2 rds of clapping push-ups, 2rds of regular, CTB pull-up from box

    ReplyDelete
  2. Swod: practice from dead hang
    wod: 15:26 18# kb; reg pushups; red/black banded pullups

    ReplyDelete
  3. Swod: weighted chinups 7.5#x1

    ReplyDelete
  4. SWOD: 77.5 lbs (PB)
    Metcon: 11:45 rx'd

    ReplyDelete
  5. swod:GreenX3 (4 max)
    metcon: 15:00 modified: 29 box push up, ring pull ups. KB - 18lb

    ReplyDelete
  6. SWOD: 5xbody weight, 4x5lb, 3x7.5lb, 2x8.5lb, 1x15lb
    Metcon: 18:32 with rx pushups, 26lb KB, and skinny black band and red band chest to bar pullups

    ReplyDelete
  7. SWOD: 25,35,50,60,77.5
    METCON:18:31 RXD WITH 62LB KBL

    ReplyDelete
  8. SWOD: 5,4,3 (green band) 2 body weight, 1 12.5 lbs
    Metcon: 12:30 w/ green band and regular push ups

    ReplyDelete
  9. SWOD: Banded chin ups, black band, green, orange, orange, orange
    Metcon: 14:38, 20box pu, green band pu

    ReplyDelete
  10. SWOD: 55# CHIN UP
    METCON: 12:53 44#KB

    ReplyDelete
  11. Swod: chin ups w/ skinny black band
    Metcon: 18:48 w/ 26# kb, clapping push ups and CTB pull ups w/ orange band

    ReplyDelete
  12. 116# PULL UP / 10:20 @ 53# KB

    ReplyDelete
  13. WOD 18,26,35,44,53; METCON
    14:58

    ReplyDelete
  14. swod: +10x5,+14x4,+20x3,+30x2,+44x1
    metcon; 18:00 w/44# kb 8 of 40 chest made it to bar with chin up grip

    ReplyDelete
  15. SWOD: body weight x5, x4, +5 lbs x3, x2, x1

    Metcon: 21: 53 w/ 26# kb, paralette pushups and hair tie band neck to bar pull ups.

    ReplyDelete
  16. SWOD:
    Box Squat 350x3
    Weighted chinup 40#x1
    METCON:
    12:51 @44#kb

    ReplyDelete
  17. 35, 44, 53, 61, 70 / 12:48 @ 44

    ReplyDelete
  18. SWOD:
    25x5, 50x4, 70x3, 85x2, 100x1, 110x1, 115x1 (PR)

    Metcon:
    11:47 @ 53#kb

    ReplyDelete
  19. 110# pull up

    12:14 44# kb rx

    ReplyDelete