Monday, April 26, 2010

Pull ups, Sprints, HSPU

Walk 200
Run 400 - 6.5mph
10 push ups
10 incline sit ups
3 assisted pull ups
10 dips
2 50m strides, 1 50m sprint
DB Shoulder Press 3x35#, 3x45#

WOD: 100418
Complete as many rounds in 12 minutes as you can of
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

I did 3 unassisted pull ups on the first round, had to assist the others progressively from 10# to 20#. For HSPU, I subbed handstand hold 30sec + 3x40# DB shoulder press.

Did 5 rounds, except time expired after handstand hold but before shoulder presses.

Lost a lot of time going inside to outside and back.

Run 400 -6mph
Walk 400 -4mph

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