Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats
Peter Egyed 24:14, Kim Malz 33:15.
Post time to comments.
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Pack
Three rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats
Puppies
Three rounds for time of:
Run 200 meters
10 Pull-ups (beginner or assisted okay)
Run 200 meters
10 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats
Pack
Three rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats
27:00
Then 500m freestyle swimming as a cool down.
This was one of the hardest WODs I’ve done so far, probably because my run was up and down a hill, and I was doing ring pullups rather than bar pullups.
run was on a slight incline, pull-ups on a moving suspended bar.
first time on this WOD or anything like it that I have managed to scale to my abilities correctly. Really had to pace myself on the running, which at times became a kind of rest station so I could keep breathing!!! The pull-ups REALLY got me on the first 100m after each round…..but I kept going all through with no breaks except a pause for literally one breath during the last run.
Enjoyed it I think! Makes a change from the shorter metcons thats for sure and is a lesson in pacing while keeping up work output.
Hi all, “old” ppl and a lot of new ppl!
Been away on an unscheduled leave due to first inflamed tooth and then (a few 1000 SEK poorer) a really nasty cold that put me out of commission for over a week.
Draging me back to the schedule, but taking it slow thees first days.
Wu:
600 m fast walk, 200 SU, 2 xBu Wu, F & J
WoD (no time, monitoring heart rate!)
8 rounds of:
5 OHS 22 kg
5 Pull ups (strict)
5 Sit ups
5 Push ups
Co:
600 m fast walk, stretch
Good to be back! Missed this a lot during my absence!
Warm up:
ROM Drills, 20 OHS (pvc)
10 mins Gymnastics Rolls - Forward + Backwards, worked on linking them together
Hip Capsule Mob, First Rib, Calf SMR, Calf PNF
Band Dislocates
WOD -
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Rx’d 12 Rounds + 7 reps
HSPUs + Pistols unbroken
Pullups 6 rounds unbroken then 10-5 til round 10 where things fell apart
Took my time on this one trying to keep good form but pullups start to suck pretty quick. Very pleased to have got 6 rounds unbroken though. I kinda lost count of rounds so it may be 11 or 13 but im pretty sure it was 12? Well i had done 7 Rds + a few pistols at the halfway point so 12 sounds about right. Probably need to start marking rounds down on paper!
Cashout:
10 Tuck Ups
15 Straddle Ups
20 V-Ups
Was going to do the GWOD 3 rounds but was pretty tired so stopped
15 Hollow Rocks
500m Easy Row to cool down
