Monday, November 23, 2009

I need a rack

Today
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
5 rounds with 115# (not my BW)

I scaled this down as I do not have a squat rack. So, I had to pull the weight from the floor then get it overhead and on my back. I could have done it with 140#, however, I think I would have gotten 3 rounds. All in all it was a good WOD and I was getting good and quick at getting it over my head. The only thing that sucked was how winded I became after the burpees for the squats.

Saturday
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
1106

I must say I had FUN with this one. The HSPU went like this 21, 5-5-5, 6-3; pullups 11-10, 5-5-5, 6-3 and my runs were 1:22-1:29-1:30. I used 20# for the pulls as this is the weight of my vest. I tried it with a 1pood KB, however, I was unable to kip with it on my waist and all pulls would have been dead hang which would have significantly decreased my time. I need a new vest that can hold more weight. Wander what tomorrow brings.

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