10 rounds for time of:
10 sit up get ups (aka Pancakes) w/ 26lb KB
10 ring pull ups w/ 26lb KB
20 pushups
this guy is K-os...i love working out and running to his music.
Friday, August 8, 2008
Saturday WOD 08.09.08
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7 comments:
a sit up get up is:
1. lay on your back in the sit up position, holding the KB above your head.
2. do a sit up and bring the kb between your legs
3. keeping your arms straight out in front of you stand up.
4. while standing bring the kb above your head. do not bend your elbows.
5. reverse the motion
pasty 50 jumping ring dips
sorry pal, couldn't rx it today. i threw out my back yesterday, it really stinks. i remember the pancakes from homer showing me while he was here, i wish i could do them, this looks like a great wod.
i did 30 muscle ups for time 11:50
and 100 bw ring dips.
dude, 30 mu's in 11:50 and then 100 dips is a pretty mean wod. no need for apology! lol
i was really disappointed in the muscle up time, i just felt a bit lethargic. i have gotten under 10:00 before, but i just didn't have it today, it was one of those wods where it's a pure grind throughout.
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