WOD
Complete as many rounds as possible in 20 minutes:
5 HSPU
10 Pistols (alternating legs)
15 Walking Lunges
(Post time to comments)
5 HSPU
10 Pistols (alternating legs)
15 Walking Lunges
(Post time to comments)
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Sunday, September 20, 2009
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5 comments:
Here's an alt wod, I've been wanting to do this one for awhile but can't find anyone to do it with me.
"Runny Cindy"
3 rounds of
Run 600 meters (all out)
then, five rounds of:
5 pull-ups, 10 push-ups, 15 squats
Therefore, you will have completed 25 pull-ups, 50 push-ups, and 75 squats PER ROUND, and a total of 75, 150, and 225 respectively, by the end of the workout.
Another version of today's WOD is:
AMRAP-20
5 Incline Push-Ups (or Pike PU)
10 Box Pistols*
15 Walking Lunges
*Box Pistol: One-legged squat a to box (or any surface) above parallel. The end of a bed works great for both the incline/ pike push-ups and the Box Pistols.
I like that "Runny Cindy" Pat, we'll have to sneak that one in some time.
Good WOD Jason, We'll have to give it a try.
Intro Class WOD Day 12
Compare to Day 1 (8/24/09)
Check out those PRs! Phenomenal!
Mark 5:27 (PR by ~8:30)
Keith 5:41 (PR by ~3:30)
John 6:11 (PR by ~2:20)
Molly 6:49 (PR by ~1:00)
Anita 7:17 (PR by ~1:00)
Bonus WOD
Deadlift, heavy
John 245 x 3
Mark 195
Anita 185
Keith 165
Molly 105
2 AM HSPU = HSPU to 2 Abmats stacked
Meghan 9+ Rds (2 AM HSPU, Low Box)
Dan H. 8 Rds (2 AM HSPU, Low Box)
Mike 9 Rds (0-2 AM HSPU, Med Box)
Matt 11 Rds (2 AM HSPU, High Box)
Pat 12 Rds (Pike PU, High Box)
Keenan 10 Rds (Pick PU, High Box)
Go Meghan - and on your birthday!
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