Jul 22, 2012

072312 Monday

WOD:

Swim 4x40m

Or

Row 4x400m

Or

Run 4x400m


Then pick a goat (something you are less skillful at) and practice for at least 10 minutes. Some common goats: HSPU, Pistol Squats, mobility of hips or shoulders, handstands, double-unders ...





15 comments:

Ed said...

Selected the run this morning:
1:17, 1:14, 1:15, 1:15

I rested approximately 1:15 btw intervals.

I worked primarily on double-unders for my goat. I'm getting more consistent, so that's progress.

Mike Anderson said...

Picked the Row - used the 500m row/1 min rest workout on the C2 computer:
1:35.9
1:37.8
1:42.4
1:48.1
I really got tired on the last one.

I worked on pistols and hand stands afterwards.

Andy M. said...

BS 5RM to 255, Press 1 RM to 150.

Row 4 x 500m, ~2:00 rest: 1:38, 1:46, 1:50, 1:52
Rowing breaks me down. Thought I was going to see Pukie this morning.

Nice times, Ed...especially on 1:1 rest.

Mike Anderson said...

Congratulations to Jacob Heppner - he won the CG Competition over the weekend in Topeka

Greg E said...

Chipper this morning for time = 14:24
100 x push press @45#'s
80 x situps
60 x hr pushups
40 x BJ's 24"s
20 x GHD situps

Good job this weekend Jacob!

Jake78 said...

Swam today,my form is so brutal I'm literally exausted after 50 meters. Good training. Didn't bother timing it as I was gasping for air the whole time!

Sincerely,
Jake

Noah said...

Toyed with shallow water blackout in the pool this morning. Used full laps which are 50 yds (45.7m).
45, 44, 44, 45 secs with equal rest in between.

Handstands and HSPUs also practiced.

rob said...

I've been absent from the blog for a while, but today was my first post-surgery WOD. I did a stationary bike Tabata. I'm going to be limited to what I can do for quite a while so I'll have to be creative. Getting set up was as challenging as the WOD itself. Still, I'm glad to be doing some work again.

Robert Parmenter said...

did the Row on the ERG, 500m/1 MIN Rest.
1:31 , 1:34, 1:38, 1:41.
tougher workout then I thought it would be,
did O/H Squats, Pull ups and DUs after as goats.

rob said...

Congratulations Jacob! Well done.

Doug said...

Worked heavy DL, up to #375 (not a PR, but my highest in a couple of years). Then worked OHS (definitely a goat) and TGU. Ran 4m of hills this morning, so did not do the intervals.

Ali Thompson said...
This comment has been removed by the author.
G. Scott said...

Did the runs 1:46 +/- 1 sec - not bad for me and in the afternoon temps. Followed it up with some HSPU work - good prep for tomorrows WOD.

J1648 said...

Chose the swim, 4xlaps of a ~12 meter hotel pool:

:36
:35
:34
:32

Not fast, given the advantage of three walls.

Looking forward to Grace, one of my favorites.

-J

Russ Ames said...

1:38, 1:33, 1:28, 1:30 ...focused form & higher pulls on rd 2. No gas after rd 3.