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.
Labels:
400m run,
handstand push ups,
one arm ring extensions,
pistols
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METCON- 21:47, assisted pistols
ReplyDeleteOK, correction, I can't read clocks. My time was 26:47
ReplyDeleteMETCON: 13:22 w/10# plate HSUP's
ReplyDeleteMetcon: 18:55 w/hsup on a band and assisted pistol squats.
ReplyDelete*** That was hard!! I have the popped blood vessels in my face to prove it :-/
There's a joke here, I can feel it!
DeleteStill waiting..... Come up with anything yet? ;)
DeleteWOD done at work.
ReplyDeleteConditioning:
14:18
I did 5 pistols each leg for a total of 10 each round, is that right?
My Pistols need some improving
That was right Paul!
DeleteSkill: not even close
ReplyDeleteMetcon: 15:05 (HSPU's w/ 2 abmats, left leg assisted pistol squats)
11:?? 45# plate for HSPU
ReplyDelete16:0? One mat, assisted pistols.
ReplyDeleteSkill: worked on it
ReplyDeleteMetcon: 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