Tues., June 4, 2013

Warm-up:

5 min. Bike

LSS

20 Sit-ups

E & S

Mtn. Climbers (10 in, 10 out)

20 Push-ups

Walking Lunges with Twist & GM (to wall)

20 KB Swings (30#)

WOD:

Three rounds for time of:

Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

CW - 25:10, 20# Turkish Get-ups, brought up knees while hanging on bar for L-sits.

LW - 28:08, 10# Turkish Get-ups, could not do one arm hangs - had to use both hands, for L-sits hung from bar with legs in pike position

Cool Down:

LW - 25 Box Jumps, 25 DU's

CW - jump rope, etc.

Comments:

I thought this was a very tough WOD. I felt discouraged because I could not really do it. I couldn't hang by one arm (had to use two), I could only do 10# for my Turkish Get-ups, and we don't have parallel bars, so I had to hang in the pike position (which is being generous - not a true pike position!).