Friday, December 12, 2008

Saturday 12-13-08 Park WOD!!!

4 rounds for time of:

Run 400m

21 knees to elbows

21 push-ups

21 lunges


Post time to comments.


See comments for scaling.

Posted by Steve at 12:56 PM

2 comments:

Steve said...

Big Dawg's as rx'd

Pack:
4 rounds for time of:
Run 400m
15 knees to elbows
15 push-ups
15 lunges

Puppies:
4 rounds for time of:
Run 400m
9 knees to chest
9 push-ups
9 lunges

Buttercups:
4 rounds for time of:
Run 200m
9 knees to chest
9 push-ups
9 lunges

Subs: knees to chest/sit-ups/hail marys & knee push-ups

I'd like everyone to try "knees to chest" if they can. This will help strengthen their arms for pull-ups later on.

December 12, 2008 at 1:00 PM
Steve said...

We got rained out so we had to do this one in the garage. I did a custom WOD because my knee was killing me early...and there was no way I was going to make this one...

Warm up 3 rounds:
5 pull-ups
10 sit-ups
15 squats

WODs
Manda: Big Dawgs - 23:48!

Steve: AMRAP 20min.
5 pull-ups
10 push-ups
15 abamts

11 rounds complete + 5 pull-ups. :)

December 15, 2008 at 8:48 AM

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