Thursday 12.22.11

Kelly getting upside down play with skin the cats.  Great job Kelly!
SWOD: Shoulder Press 70%x 1, 80%x 1, 90%x max reps

Metcon: Tabata Mash-Up
- Double-Unders
- Ring Push Ups

For the metcon, Ring Push Ups will be in a full plank position, so if you cannot maintain good form then scale the push ups to the ground or a box..You will then alternate :20 of all-out Double Unders, :10 rest, :20 of all-out Ring Push Ups, and :10 of rest.  Repeat that 8 times.  Your score is the fewest reps of Double Unders completed during any of the 8 rounds, added to the fewest number of push ups.

Post weights and scores to comments.


  1. SWOD: 65x1, 70x1, 72x3
    Metcon: fewest= 23 du's + 4 ring pushups= 27reps

  2. SWOD:
    95x3, 108x3, 122x5

    26 DU's + 8 Ring Pushups = 34

  3. SWOD: 35x1, 40x1, 45x3
    Metcon: 2 du's + 6 pushups 15" box = 8

  4. Swod: 55, 60, 70x2
    Metcon: 25 rx'd

  5. Metcon: 65 x1, 75 x1, 85 x3

    SWOD: lowest round at 27, regular push-ups