Thursday February 11, 2010
Jump ryan... jump!
*C.A.T. rest day
WOD
For time:
- 3 min. plank hold *rest when you must, but for no more than 5 sec. at a time.
- 3 burpees per rest taken during plank (unbroken plank = no burpees... yet)
- 20 GHD sit-ups
- 20 burpees
- 20 GHD sit-ups
- 20 burpees
- 20 GHD sit-ups
- 20 burpees
- 3 min. plank hold *rest when you must, but for no more than 5 sec. at a time.
- 3 burpees for every rest taken during plank (unbroken plank = no more burpees!)
*Scale GHDs to ab mat sit-ups if you can't do the GHD's with Rx ROM (to the floor).
*Another suggestion: use your fingers to keep track of rests taken during plank. Hard to remember otherwise.
Finisher
- Block run for time
*from now on, start and finish your block run from the bottom of the stairs on the sidewalk. Then record your times so you can compare future attempts. If we always start and finish from the same place, you'll have more precise times to compare.
Post times and thoughts to comments.
10 Comments
Reader Comments (10)
I can already tell my abs are going to be sorrrreee!
Planks were unbroken.
7 minutes for the GHD and burpees
Description above says block run . . . . but we just ran to Winchester and back. Time was 2:13.
first plank unbroken
6min for GHD and Burpees
Second plank three brakes
total 12:25
WOD: 15:07 (w/2 breaks in second plank and penalties)
Finisher: 3:42
13:42 w/ 3 breaks on last plank, which was shockingly hard.
Definitely not 100%, but it felt good to workout. Weird how I can take just 2 days off and it feels like an eternity since I last did a workout... how do people live with training just twice a week.
27, they don't push themselves very hard. Why do I always have to state the obvious.
What does PB stand for? Personal Best?
Mike, it stands for Poster Boy, aka Joey "why do I always have to state the obvious?" Warren. :)
Both planks unbroken but I only did abmat situps so I didn't really keep track of the time. Block run = 4:42
Part 1: 19:12 Rx I got through the first plank hold fine, the second one had to stop 4 times. GHD's rocked me.
Part 2: Block run 4:40
18:18 RX
Broke twice in second plank
4:51 block run