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| If you're unsure about pressing up into a full handstand, try this variation instead. |
SWOD: Back Squats 3rm, 90% of 3rm x5, 80% of 3rm x max reps with good form
Metcon: On the minute for 15:00:
- 15 seconds Handstand Hold
- 3 Burpees
- 8 Kettlebell Swings (heaviest possible with good form)
Post weights and failed minutes of work to comments. cc
SWOD- 100 x 3, 90 x 5, 80 x 10
ReplyDeleteMETCON- 35lb kb
SWOD - 225x3, 205x5, 185x14
ReplyDeleteMETCON - 4rd 62 KB, 1 fail, 10rd 44 KB
Have a back up KB!
SWOD: 325x3,295x5,260x4
ReplyDeleteMETCON: I was having some shoulder pain the morning so I subbed L-Hangs for HS holds
15sec L-Hang
3 burpee
8 kb swings @ 70#
6 rounds completed
Forgot...I did Box Squats for the SWOD
ReplyDeleteSWOD- 150x3, 135x5, 120x14
ReplyDeleteMETCON- 8 rounds completed (I think....may have been 7)
SWOD: 350X3RM, 315X5, 275X10
ReplyDeleteMETCON: 4RNDS @70LB KBL, THE REST WERE PRETTY UGLY
SWOD: 165x3, 150x5, 135x12
ReplyDeleteMetcon: 12 rounds completed @ 44# KB. I rested for 2 complete rounds (not consecutive). That ended up being a pretty good strategy.
275 x 3, 250 x 5, 225 x 20,- 10rnds 62# kb, 5 rounds 26# only 6swings.
ReplyDeleteWhat was that !!!!!!!!!____
185x3,165x5 150x10
ReplyDeletemetcon 44#kb 5-10 second handstands
missed 4 rds
135X3, 125X5, 105X16
ReplyDelete225x3 195x5 185x9
ReplyDeleteSwod: 135x3, 125x5, 110x7
ReplyDeleteMetcon: 11 rds completed @ 35#, 3 (non consecutive) rds of rest
I did the metcon with the 60 lbs KB. All rounds completed in 40-45 seconds. That was a long 15 minutes.
ReplyDeleteSwod: 75x3, 65x5, 60x6
ReplyDeleteMetcon: 3rds 26kg, 12rds scaled back 26kg, practiced handstand, finally got it
SWOD: 115x3,105x5,95x10
ReplyDeleteMetoon: 12rds completed w/ 27lb kb
Swod: 145x3,130x5,115x10 (I think. I know it was 10 not sure of the weight)
ReplyDeleteMetcon: 10 rds #35, 2 rest, 3 partial rds
SWOD:145x3,130x5,115x8 ( felt like i could've added weight to 3rm but was working form/depth)
ReplyDeleteMetcon: 10 or 11 rds @ 35# KB, rested 2 full rds not consecutive and about 3 partial(did burpees and swings)..including the one where i fell out of my handstand =)