Dec 16, 2009

THURSDAY 091217

KILO

For time:

10-9-8-7-6-5-4-3-2-1

Front Squat (135 lbs)
Knees to Elbows
Static support on rings in push-up plank position (30 sec)

* For example, you will do 10 Front Squats, 10 Knees to Elbows and then hold the plank for 30 secs. Then 9 Front Squats, 9 Knees to Elbows and hold the plank for 30 secs...

**No racking the weight for front squat, it starts on the ground!!

14 comments:

jeffrey.paine said...

Wow, Phil - you really like those planks on the rings. . .

jeffrey.paine said...

as Rxed: 19:34.

Had to break the last 4 sets on the planks, but totaled 30 seconds for each one.

RW said...

15:04 rxd

What an evil combination of exercises.

Russ said...

1. "Officer, I'd like to press attempted homicide charges on Phil Brown please"

2. I punished myself for slacking Tue-Wed by doubling up, yet scaling weights:

Badger from Tuesday: @ 75#, 34:20 or so.
Today's KILO: @ 95#, 18:40-ish
(forgot to stop my watch both times)

3. If anyone sees a yellow hardback govt-issue notbook with Thomas the Train stickers on it, please post on the blog.

MAJ Lynn W. Ray said...

Question: is there a different weight on the front squat for females?

RW said...

Lynn - Prescribed weight for women is 95lbs. Choose a weight were you are close to muscle failure at 10 reps if less than 95lbs.

Phil B said...

i thought it might be a good idea for everyone to get some extra suffering in before they went on leave. of course, russ, you did that to yourself, hope it was fun, it sounded awful.

craigrr said...

sub
1000m row
21-15-9 GHSU and back extension
1000m row
15:31

J. O'B said...

21:30
Scaled FS to 115# after the rnd of 8. Held the planks but they were pretty saggy - Ouch!

I'm thinking about cutting the rings down!

C.L. said...

14:58 as rx'd

I tried to focus on breaking parallel with FS; I think I was about 90% accurate.

I think I also benefitted from missing the WOD yesterday. I will punish myself appropriately over the weekend.

Nick said...

20:15
did 135 for the set of 10. Then did 125 for the rest.

John McGrady said...

17:40. Scaled to 95#. Prob should have done 105.

Gary said...

as rx'd: 19:23

Brian said...

Made this up on Monday: scaled fs to 115#. 27:13