Friday 03.19.10

Dave performing sumo deadlift high pulls at one of The Compound's secret satellite locations.



Sorry for yet another late post guys.


SWOD: Handstand push ups 3 x max reps. Alternate with chin up practice in between sets.

Metcon: Thruster Ladder. With a continuously running clock, do one thruster the first minute, two thrusters the second minute, three thrusters the third minute....continuing as long as you are able.

Use as many sets as needed within each minute.

Use 50% of your 1 rep thruster max. If you do not know your max then use 95 for men and 65 for women. Scale as necessary but push yourself on the weight.

Post your reps and minutes successfully completed to the comments section! cc
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18 comments:

  1. DanyelFriday, March 19, 2010 5:48:00 AM

    Practiced Hand Stand Push ups
    Metcon: 65 pounds x 2, 55 x 4 (PR!)
    I told Kyle I couldn't do it, and he said I could, and whaddya know...I could!!

    ReplyDelete
  2. AnthonymadFriday, March 19, 2010 5:50:00 AM

    Anthony M

    Working on that muscle up. Hopefully soon:P Went 8 rounds at 95lbs. Thought I was only going to get 5.

    ReplyDelete
  3. chandaFriday, March 19, 2010 5:54:00 AM

    Handstand pushups


    metcon: thrusters 45x6

    I wont get discouraged

    ReplyDelete
  4. RachelFriday, March 19, 2010 5:55:00 AM

    3 handstand pushups for time

    65x7

    ReplyDelete
  5. KellyFriday, March 19, 2010 5:57:00 AM

    SWOD- practice modified handstand pushups (10)x2

    WOD- Thruster Lander - 55 lbs x 5 rounds

    I will conquer my fear of handstands!

    ReplyDelete
  6. steveFriday, March 19, 2010 6:08:00 AM

    SWOD = handstand pushups-3rds-Max of 3
    WOD = Thruster Ladder - 95 lbs @12 (+10)

    ReplyDelete
  7. KATEFriday, March 19, 2010 6:09:00 AM

    WOD=thruster ladder- 65x5 + 3

    ReplyDelete
  8. MikeCFriday, March 19, 2010 11:25:00 AM

    SWOD HStand PushUps 1x7,1x12,1x9
    WOD 95Lbs x 8(+2)

    ReplyDelete
  9. Frank and CarolFriday, March 19, 2010 4:32:00 PM

    So nice out we opted to go take on the tower! See ya'll on Monday for CF!

    ReplyDelete
  10. Larry D.Friday, March 19, 2010 5:09:00 PM

    I decided since I didn't wakeup i time to workout I would walk my dog to the Radar tower on top of Pena Adobe park. mIt was a good hamstring and quad workout

    ReplyDelete
  11. DaniFriday, March 19, 2010 5:47:00 PM

    swod pike push ups 4,4,5
    metcon 55lbs@ 6

    ReplyDelete
  12. sandiFriday, March 19, 2010 5:49:00 PM

    swod: pike pushups 3-5-8
    met con 35 lbs x10

    ReplyDelete
  13. AustinFriday, March 19, 2010 5:58:00 PM

    Swod: pike pushups 5-5-4
    met con 35 lbs x 8

    ReplyDelete
  14. ChrisFriday, March 19, 2010 6:18:00 PM

    SWOD 5:50
    7 set of 7, wall balls, pushup, & body rows...

    ReplyDelete
  15. Melissa MFriday, March 19, 2010 6:47:00 PM

    SWOD: held handstands 3x at 25 sec.
    Metcon: Thrusters at rx'd - 5 rounds + 5 in round 6

    ReplyDelete
  16. John EFriday, March 19, 2010 6:52:00 PM

    SWOD handstand: 15,24,18 sec
    WOD Thruster 5+5 in rnd6 x65

    ReplyDelete
  17. HollyFriday, March 19, 2010 7:00:00 PM

    WOD 7 +5 65 lbs

    ReplyDelete
  18. DougFriday, March 19, 2010 8:26:00 PM

    Swod; hspu's 3,3,4

    Wod:95 lb. Thusters 7 rounds (+7} Not sure about the rest of you but thats some hard !@#$.

    ReplyDelete

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