Saturday November 19, 2011

Garrett knocking out some handstand pushups.

WOD

ROMIK

- SMR: shoulders

- pigeon 2 min/side

- Supine hamstring stretch 2 min/side

Supplemental

- ext rotation w band 3 x 15/side

Strength

- Bench press 3-3-3-3-AMRAP; rest as needed

MetCon

On the rower:

- 10 min @ 20 spm for lowest avg. 500m split 

rest 10 min, then

On the Wattbike

- 10 min out of the seat for max distance

*you can do these in any order.

Post results and thoughts to comments.

Comments

[Dato]

Did backsquats from yesterday. 175/185/195/205/215x14

Did a variation of last fridays workout.

10 minute AMRAP
5 power cleans @135
7 toes to bar
9 pushups

5 rounds + 4 pushups

[giselle]

check out the world's largest 3D painting in London.....

http://boingboing.net/2011/11/18/worlds-largest-3d-painting-c.html

[Eddie W.]

225 X 12

ROW: 1:51 pace
BIKE: 6799

[Andrew]

205x12
Did a run outside.

[TC]

BP. 245x11
Then did row. Both row and bike are easy but I left frustrated as my son peed his pants. Either way I need to get better.

[27]

BP: 205 x 10

Row: 1:56

Bike: 6112