Thursday, October 1, 2009

Thursday 10/1/09


For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans,
35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.

1 comment:

Neil said...

LOL...That Picture rules... Could have got a funny picture of me lying on the floor tonight with my Calf all Screwed up....So, here is my WOD BLOG:

Well that sucked...LOL..on my First Rope Ascend I was less than 5 feet from the roof and my calf LOCKED up. OMG, I could not go up any further and came down. Couldn't walk at all for like 10 minutes. The Muscle was moving and it looked like something was living in my skin (think- Alien, when the beast came out of the stomach at the end...)

Anyway, I had to run over to my paper to look at the WOD to see what was next after each one (it wasn't written on the Whiteboard), and I wrote down the splits. Here they are:

No split after Walking Lunges, went straight into Pull Ups.
Pull ups 1:40
Box Jumps 4:09
Double Unders 7:40
Ring Dips 10:50
KTE's 12:55
KB's 15:50
SU's 17:15
HSC's 21:19
Back Ext's 23:00
Wall Balls 26:15
Rope Climb (1- Cramp)27:44

(Did 20 DU, Did singles and tried a double when I would get the rhythm, so I did like 80 singles...LOL.)
(15 ring dips, then 30 Bench Dips)

I Cannot wait to try this one again after doing CF for a few more months to se how much I improve!