Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
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400 Meter run
21 Dumbbell Swings - 35 pound dumbbell
12 Assisted pullups with a Green and Blue Band
After finishing the Helen, I did do one set of dumbell swings with a 55 pound dumbell.
On my first run, I realized that the cone we have set for 200 meters had been moved. I told the woman I workout with this and she said that she would fix it. So, I ran a little shy of the cone the second time but the full length again on the third… I did not want to cheat myself too bad. So, I ran a little more than 400 meters on 2 runs.
CFWU + a few practice one-legged squats (never did one before today)
WOD: 5 RFT
15 L-Pull-ups (didn’t have a rope)
5 Parallette HSPU (used push-up bars and went nose to deck, which put my ears about level with my hands)
10 1-leg-OHS (AWFUL! Could barely balance with no weight, much less with a 45# barbell over my head. So - ridicule me if you must - I used bar on the Smith machine so I could get the motion down with weight overhead and not lose my balance.)
Time- 20:26
Cash out - 1.5 mile run (11:30)
METCON WOD 100304 Scaled: 5rds of
- 15 L-pull ups
- 30 Wall-walks (HSPU would have been too much after pressing)
- 10 pistols with broom stick held overhead, alternate foot
Time 21:30
Cash out 4rds of
- Reverse Hypers 40kg x10
- DU’s x 25
15 L-Pull-ups on towel
5 Parallette HSPU (bridged)
10(R/L) 1-leg-OHS 20# (these were pretty bad, need to remember to work on these in my W/Us or C/O, used a bar about waist height to stabilize)
Time- 27:10
Cash out: Jump rope w/ dbls. Got a good string of doubles today.
——3+ hours after (should have done before, but I didn’t read)——————————————-
CFE W/U, Butt kick drill (kept things short, only one)
8 * 200 m w/in 2-3 sec or Foul - 60 sec Rec (shoulda been 90, more not reading instructions)
44"26
47"11 called this one a Foul for fun.
44"93
46"80
45"33
46"21
44"78
45"90
Foul: 90 sec isometric lunge hold (no touching ground w/ knee)
Ran outside for the first since winter started. It was a bit cold, some ice on the ground so it must have been about freezing, but the sun was out!
8 rounds of:
Run 400 meters
Rest 90 seconds
warmup: walked to the track from the gym, jogged 400m, and then 50 jumping jacks.
Lap 1: 1:47
Lap 2: 1:46
Lap 3: 1:57
Lap 4: 1:57
Lap 5: 1:58
Lap 6: 1:59
Lap 7: 1:57
Lap 8: 1:55
Total Time:15:20
Time with rests: 25:50
walked back to the gym to warm up and stretch out.
For everyone who can’t do pistols yet I recommend reading this tutorial here, its very helpful and has progressions explained.
self scaled:
3 rounds of:
15 towel beginner pullups (forgot the one leg L-sit)
5 HSPU on parallettes progressions (knees on bed)
10 door assisted pistols
11:59
Those exercises are all very unfamiliar for me so I didn’t really go for time but concentrated on form.
As you can see, I started out of the gates strong, but then my 300 lb. body (which felt more like 500 lbs.) caught up to me. I cooled down with a couple more walking laps around the track.
