Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
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Hey guys. Didn't have much time in the hotel room today but quickly did 3 rounds of 50 knee to floor walking lunges (which took about 7 trips back and forth across the room!) and 50 squats. Took 10-15 minutes and made the legs burn really good. Training in Austin is going well. So much to learn about Dell World.
ReplyDeleteMy impression is that this would be easier with two sets of rings. I hung one set 5' off the ground and did the ring pus with feet on a ladder. This is a fun wod, played a bunch of fetch with the dog for breaks. Starting in round four I did a full back ward roll then back to verticle then lower. Great work out.
ReplyDeleteCheck out these two pretty wicked WOD songs
ReplyDeleteLostprophets - Shinobi vs. Dragon Ninja
Slipknot - Duality
I'm back to not having any rings to do the workouts on. Before I didn't think anything of it, but I'm actually kind of bummed about it now that I don't have any to use any more. Maybe I'll ask Santa for some. Anyway, today I did some sprint work along with a subbed version of today's WOD.
ReplyDeleteSprint the length of a basketball court, resting double the working time
5 down-and-backs, 0:15, 0:30 between
4 doubles, 0:30, 1 minute between
3 triples, 0:50, 1:40 between
2 quadruples, 1:10, 2:20 between
1 5-er, 1:40ish, don't remember
Then, about a 10 minute rest, resting and getting everything set up, and:
5 rounds for time of:
15 GHD sub with ball under ass, feet anchored
15 pushups with 1 medicine ball under each hand
TT - 14:58
This was way tougher than I expected it to be. I was thinking about quitting after the 3rd round when I was in the middle of the 2nd. Then, when I got done with the 3rd, I decided to just finish. 4th was ok, and 5th just powered through to finish it out.
I squeezed this one in when I got home this pm. It's kind of fun but definitely a pain in the ass w/ one set of rings. Justin I wish I'd read your post before I hit it, since I just moved my rings up & down btw sets.
ReplyDeleteI'm a friggin mess though. Making up the Seven, then four flights in two days w/ bad (not McDs or anything, just not good enough), poorly timed diet in between meetings has been bad. My foot still hurts, I think I tweaked my elbow again (I had tendinitis inside my right elbow earlier last year), and now my back is bugging me from sitting in tiny little airplane seats. I dunno. Maybe a little rest, more sleep & better eating will take care of things. Maybe I'm just a whiny little bitch.