Thursday, October 15th
2009 October 15
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
“Pistol” is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell for males or 50 pound dumbbell and 1 pood Kettlebell for females or 35 pound dumbell for pistols. Scale weight accordingly.
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Crossfit Integrity, Charleston, SC
14 Responses
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14:29(PP)
2nd WOD:
800m Run
30 OHS(45lbs)
25 situps
25 OHS(45lbs)
25 situps
20 OHS(45lbs)
25 situps
800m Run
14:31Rx
Crossfit Integrity, Charleston, SC
16:10 PP
2nd round
sub OHS 45 lbs for pistols
18:30
5 Rounds
10 Hang Squat Cleans (135lbs)
15 Chest to Bar Pullups
20 Pushups
25 GHD situps
25:44 Rx I hate when I make up workouts…always end up regretting it. Thanks Amanda for the push at the end! Nice job Brian…glad you were hurting as much as I was
I did 1000 meter row and walking weighted lunches instead of Pistols ( 18:??)
Second time: 20pnd weight over head walking lunges/ GHD situps/ 1000 meter row
loved “coaching” Brian and Chris….an extra push is always good, and glad I can be there to help
15:01 RX. Great job everyone pistols are not an easy movement and take a lot of practice
1st time: 18 something (PP), subbed GHD for abmat
2nd time: 15 something. Subbed airsquats for pistols and GHD for abmat
Same WOD as Chris, not sure if I will ever do one of his WODs again.. 2.5 hours later and I am still sweating from of my forehead. Thanks for the extra push at the end Amanda. Nice job everyone! See you all after my trip to Pburgh for the Brownies/Steelers game in the SNOW!!!! Keep at it!
24:47 Rx
Crossfit Integrity, Charleston, SC
14:06 pp
Crossfit Integrity, Charleston, SC
12:30 as rx’d… 3 seconds behind Anthony
Then
20 double unders
10 wall balls (20#)
1 rope climb
5 rounds
6:32
Thanks Anthony. I’m hurting today.
18:22
Stepped of the side of a box for the pistols and used ring row for assitance
16:32 RX
19:59 Rx slow time compared to Anthony and Kevin. Great WOD for balance, core, and flexibility!
17:00 pp
I did Cindy because the knee still cannot do some movements. Anyway I did 12 rounds plus 5 pullups with BB. One better than my last Cindy WOD.
CrossFit Integrity Charleston, SC