Odin working back extensions while Tallulah tries for her first muscle up.
WOD:
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Is it a conspiracy? Is it a new obsession? Is decrementing by 3 the new black? YES INDEED!
7 400 meter dashes, 78 hip and back extension, for time. This is going to be a good cardio blast for all of us. We will review the hip-and-back extension for any who are unfamiliar with the movement.
The running today is all about pushing yourselves hard. We don’t want you going out and pacing yourself down to 10 minute mile pace unless 10 minute mile pace is a pace at which you’re pushing yourself. These are mad dashes to glory, to the body you want, to the level of fitness you want, against whatever demons from your past haunt you… treat them accordingly, and the results will come more quickly.
“Recognize that competence lies on the other side of slogging failure. Make your preparations, and assault your target, never forgetting that victory is the end state of persistence. “
February 27th, 2009 at 3:52 pm
This work out is great for improving your running skills/time!!! It’s amazing where in the WOD’s you get a burst or blast of energy!! After completing the work out I rowed 1500 meters, ran 3 more 400 meters and did 100 or so sit ups…all for xtra credit!!!!
That’s what the PLAYGROUND does, pushes you past your limits, cause there are none!! As they say in Finland SISU=Courage Beyond reason!!!
No shame on the PlayGround!!!!!!
WOD time 32:18
February 27th, 2009 at 5:06 pm
warm up: 5k run; 20 wall squats 8lb ball; 20 dips 3x
Double WOD 1: time 10:10
100 ft lunge
21 pull ups
21 sit ups
100 ft lunge
18 ”
18″
100 ft lunge
15″
15″
etc. to 6
WOD 2 time: 16:57
400 m run
21 sit ups
400 m run
18 wall squats with 8lb ball
400 m run
15 push ups
400 m run
12 back extensions
400 m run
9 back extensions
400 m run
6 back extensions
400 m run
3 back extensions
great work today – the runner in me really enjoys beginning each warm up with a 5K – looking forward to warmer weather however -
February 27th, 2009 at 8:58 pm
Time: 27:36
the running, not quite as horrible as I thought it would be- sure is hard to sit down now instead of falling. Will is a great coach!
February 28th, 2009 at 11:15 am
15:54 As perscribed!
Okay can I just put this out there I liked this triplet of WODS the last two have been rite in my power house!
February 28th, 2009 at 9:49 pm
18:42
Thanks to Will for pushing me to do my quarters in 2 min or under. Great WOD, but my ass is sore!