Lunges, PU, SU

Warm-Up:
2 x 400m sprints
10 Ring Rows
10 (1-band) pull-ups
10 (1-band) ring dips
10, 20# KB Swings
10, HSPU progessions (toes on bench)
10 KTC's


CFHQ WOD 8.21.09:
Walking lunge 100 ft.
21 Pull-ups (*sub Ring Rows)
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups (*Sub Ring Rows)
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups (*)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (*)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (*)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (*)
6 Sit-ups


Time: 10:20

Four and a half minutes faster than last time! Woo hoo! I was bookin' it on the walking lunges until about the round of 12, things slowed down considerably after that:).

3 comments:

Jay Ashman said...
August 24, 2009 at 8:13 PM

holy shit you smoked this one...

Bill said...
August 24, 2009 at 8:50 PM

Awesome time! Really great progress.

Kate said...
August 24, 2009 at 8:54 PM

Thanks fellas! :)