Hey folks, trainees, people following along with passing interest, etc. If you do this workout, in the gym or elsewhere, I would like to have you post your time, and some comments regarding the workout. Consider this as a courtesy to your fellow trainees, who will benefit from your insight. We never know who we might be inspiring when we share our experiences, challenges. Do not be remain selfishly in the shadows! If you're in Kuala Lumpur, post your time and comments! If you disagree with something I say or do, challenge me on it. Feel free to disagree or give your point of view.
Movement Prep: (move briskly thru these)
Hand Walk 50 ft
Reverse Lunge with twist 50 ft
10 Hybrid Spiderman (rotation, pushup, cobra/down dog, switch)
20 Scarecrow rotations
10 Scorpion (each leg)
Met-con:
Four rounds for time:
15 slamball
15 bodyweight deadlift
20 lunges
300m run
Get some!
13:35 Rx'd
ReplyDelete20# Ball
205# Dead-lift
Thoughts:
Try to push through Round FOUR without stopping during each movement. It's tough but your mind will tell you it can't long before your body will give you that answer.
REMEMBER it's important to try hard things. Just keep breathing. Stay positive. Search for solutions.
Outstanding advice Dan. Damn good time on the WOD also bro.
ReplyDeletefor those who did the baseline wod:
ReplyDeleteAmber 7:13, (pullups with black band)
Juan 5:30 rx'd
Barbi 6:28 (barbell pushups, ring rows)
CoCo 7:15 (barbell pushups, ring rows)
Light workout for me yesterday so I did
ReplyDelete1/2 WOD:
55# DL, 90 second row instead of run
6:27
Worked on double unders and ring dips.
Tough workout yesterday... woke up sore but its a good sore...the kind that makes you want to go back for more!
ReplyDeleteWOD
55lbs dead lifts
10lbs slam ball
Completed 300m 4x and those darn lunges too:-)
Final time: 15:32
I have to congratulate Nelva, she is a dedicated 5am'er. NEVER misses, not ever.
ReplyDelete55# DL, 10# ball, 15:00 flat.
Jordan Gaza
ReplyDelete55#, 13:53