Friday, October 2, 2009

Saturday 10/3/09


For time:

Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

3 comments:

Anonymous said...

Juan
Almost as Rx'd. First time doing/seen pistols come up in a WOD. Stupid ballance. Had to stand on 24in box and hang leg strait down. should have watched vid on how to do pistols correctly before doing WOD. Any way time
24:41

Neil said...

Well, I did the Pistols without weight and holding a bench like a crutch (first time doing them) and going all the way down till i was "Calf to Ham." I did do more than Rx'd, though to make up for it, and did one arm KB swings with a 20lb KB (21/15/9 each arm) after the WOD. Sit Ups done with KB on foot.
So:

Time was between 17-18 Minutes (Forgot the stopwatch and started when the Minutes changed on the Cell Phone)

800m Run (2 laps at Northeastern HS track)
25 Left Leg Pistols (as described above)
25 Right Leg Pistols (as described above)
25 Sit Ups
15 Left Leg Pistols (as described above)
15 Right Leg Pistols (as described above)
25 Sit Ups
10 Left Leg Pistols (as described above)
10 Right Leg Pistols (as described above)
25 Sit Ups
800m Run (2 laps at Northeastern HS Track)

Legs were very shaky afterwards and tired...LOL...

Sean Dos Santos said...

I couldn't do the pistols with weight due to my knees but I did do them without weight and holding a static bar for balance (Thanks for the tip Neil). I did manage to complete all the other exercises as prescribed. I even added in Kettlebells (swings with both hands over the head and down to full squat) @ 15-12-9 using 53lbs. to make up for the lack of weight in the pistols. 17:10 and I cramped up. that sucked.