Workout of the Day (WOD): 27-Jul-2010
2-min Mobility: Double Lax Ball
5-min Skill: Muscle Ups
“Michael” 3 rounds of:
800m Run
50 Back Extensions
50 Situps
Note: We only have 2 GHDs. If you are going to do this RX’ed, then you will have to work with each other on the GHDs. If you are not going RX’ed, please sub Supermans for Back Extensions.
Scaling Options:
L1 | Sub Supermans for Back Extensions
L2 | 800m run, 25 Sit-ups/Supermans
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6 Responses to “Workout of the Day (WOD): 27-Jul-2010”
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Mm.. An interesting benchmark..
Josh, can you again explain the methodology of this phase in programming, as you did with the strength phase previously? Are we going to go back to another strength phase as well? Are we alternating perhaps between more strength biased and more metcon biased phases? Very curious to learn..
I must admit I am feeling a bit sad to be missing the muscle up work, but am investing in a set of rings for home. Congrats on your first MU, Judah!
I have not worked out since last Thursday — worked a double (after a root canal) Fri, wedding Sat, double Sun, double yesterday. Finally a day off and I was happy this was a wod I could run from home (they barely remember me here). Given my recent diet — beer and Lemoncello count as food right? I was happy with my 21:17 time (supermans), not a PR but also not my worst Michael ever. My warm up was some blueberry picking and 2 loads of laundry, coaxing the dogs into the house and waking a sleeping teenager. Looks like a beautiful day for the beach.
I have never done a WOD featuring back extensions, and I was surprised by how they RUINED my ability to run. I walked about half of the last 800m.
My legs are smoked after the last two days!! Finished the WOD in 22:58 Rxdm, chasing Andres the entire way back extensions truly suck I might add. Hoping I don’t have to walk around too much at work tonight!!
Legs were (are) still hurting from Monday. Did this with back extensions in 20:45. Now legs are feeling it from Monday and Tuesday.