Friday 091211

 

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Post impressions to comments.

Comments

[doug]

Warm up x 3
3 Chest to bar
3 L-tuck holds x 10 seconds
10 pushups
10 KB swings (1 pood)
SWOD: Backsquat 1x20 (135#)
DWOD: 3RFT
500 m row
15 pull-ups
30 Jump box (24")

14:56

[Jason "Last Official Workout at CFT"]

Due to co-worker taking all freaking day with her lunch break, I came in just late enought to catch Randy, Kurt, and Christy finishing their workout. They were all cheery and bright-eyed, like a five year old on Christmas day. Anyways I wrote down some WOD that I came up with. Then Randy and Kurt called me stupid and said that the workout would take all day to finish. So after thinking about it for a while I cut the reps because I only have and hour lunch.

10-8-6-4-2
Deadlift 315#
Muscle Ups
Box Jumps 24" box +4 45# plates on top

15:17

I think my original WOD would have worked if I had a longer lunch. The muscle ups were the worst part for me so I just broke them into sets of 3 or 4 to keep them managable.

So POPS the challenge has been laid down. Can you deliver???