Wednesday 1.11.12



Skill:   One Arm Ring Extensions (alternate arms).

Start in the bottom of your ring Push up or scale it on your knees. One Arm extends to a momentary hold. Work above the head and out to the side, one arm only at a time.  Keep your midline contracted and squeeze your lat on the support arm.  Maintain Hollow position and do not allow your lower back to sag.

Conditioning: 4 rounds:
- 5 Handstand Push Ups
- 10 Pistols (alternate legs)
- 400 m Run

Post times to comments.

12 comments:

  1. METCON- 21:47, assisted pistols

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  2. OK, correction, I can't read clocks. My time was 26:47

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  3. METCON: 13:22 w/10# plate HSUP's

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  4. Metcon: 18:55 w/hsup on a band and assisted pistol squats.

    *** That was hard!! I have the popped blood vessels in my face to prove it :-/

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    Replies
    1. There's a joke here, I can feel it!

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    2. Still waiting..... Come up with anything yet? ;)

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  5. WOD done at work.

    Conditioning:
    14:18
    I did 5 pistols each leg for a total of 10 each round, is that right?
    My Pistols need some improving

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  6. Skill: not even close
    Metcon: 15:05 (HSPU's w/ 2 abmats, left leg assisted pistol squats)

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  7. 16:0? One mat, assisted pistols.

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  8. Skill: worked on it
    Metcon: 18:03 with banded HSPU. For the pistols feeling a bit off on my balance... used 5lb plate under my heel and sometimes needed to use my hands to get out of the squat

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