Thursday 11.04.10

L sits and L Pull Ups can be done almost anywhere.

SWOD: Shoulder Press 3-3-3-3-3

Metcon: 15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

For the metcon, If you are still trying to get pull ups, jump up to get your chin above the bar, strike the L-Hang position and work a negative rep in the L-Hang the entire way down.

Post weights and times to comments.


  1. SWOD: 135# 3 rep
    MetCon: 24:25 as rx'd

  2. Wod: Shoulder press 3,3,3,3,3 @ 135lb final
    SWOD: HSPU N "L" Pull ups time: 15 to 1, 1 to 15 time was,

  3. Nice job Larry. I didn't do the METCON listed but did a 4 mile road march with 25 pounds, in boots and no jogging/running allowed. My goal was under an hour and I did it in 54:13. Started to get hot spots on my heals.

  4. SWOD: 60# x3; 65# x2
    Metcon: 17:15 w/super scaling...HSPUs w/3 abmats at 45 degree angle from wall; jumping tuck negatives that gradually turned into falling cannonballs...tough WOD!

    Where was everyone today?

  5. was planning on picking up husband but plane isnt comming in untill tomarrow. I really wanted to be there too!

  6. SWOD: 155, 165, 175, 185 x 3, 195 x 2
    Metcon: 25:55. Shoulder press destroyed me for this workout, 7 min slower than last time I did it.