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WOD 12-12-05

Sunday, 11 December 2005

Gymnastics strength, endurance and power...

Warmup: 3 rounds

15 Push-Ups

20 Squats

15 Sit-Ups

:30 Front Plank

Workout: 3 rounds for time, 21-15-9 reps* each of;

Handstand Push-Ups

L-Pull-ups

Jump Squats

Post time to comments.

*this denotes that in round one, you do 21 HSPU's, 21 L-Pull-Ups and 21 Jump Squats, then 15 of each, then 9 of each. Shoot for maximum intensity.

Users' Comments

Display 12 of 12 comments

1. 12-11-2005 21:04

I get tired just pronouncing "21 handstand pushups"
hahah We will see when i wake up in the morning!

Skipper

2. 12-11-2005 23:46

Hey guys, I have finals all this week, and have to finish 250 drawings by wensday and a philosophy final with Frosti on Tuesday. :eek

I'm gonna do my best to workout when possible.

Cloud

3. 12-12-2005 02:30

What a great way to start the day.

HSPU's were a good ROM on the parallettes...not quite ears to hands every rep...but close

Felt a slight tweak in my back during the L-Pull-Ups, which slowed me down a bit. Otherwise, fun time!

13:47

gearsighted

4. 12-12-2005 03:58

To Frosti and anyone else who has to suffer through exams this week (including myself). Make time for your work out this week, get up earlier, do the WOD first thing, it will help you better focus on your academic task at hand, seriously there have been studies on this. You will feel refreshed and ready to go.

pkemmie

5. 12-12-2005 08:51

I'm all over the abdominal and upper body stuff. While my left ankle is still bunk, I'm hesitant to train my other leg as I don't want it to get a lot stronger than the left one.

cake

6. 12-12-2005 09:32

Didnt think I could start with 21 reps so I pushed it back to 15-10-6.

Finished it somewhere between 7 and 8 mintues.

leonn

7. 12-12-2005 11:24

Cake, definitely continue to train your other leg, as you don't want it to lose strength while you rest. There are also studies that have shown an unused limb will actually retain and perhaps gain a certain amount of strength if the opposite limb is continually worked.

gearsighted

8. 12-12-2005 13:52

ok I finished right around 11:00, I had to keep time on our wall clock, no second hand, plus I had a few interuptions(Miles), as well as struggling with my new pull up assisting rubber bands. So 15 of my pull ups were assistd with the bands, the other 30 I did my traditional jump and lower slowly method. For the HS push ups, I did regular push ups on my knees and used the parallettes. The jump squats I did like everyone eles. :grin

pkemmie

9. 12-12-2005 14:18

I'd love to think that the stomach bug I have is a good excuse, but I don't think so. I gave up after 15 minutes, I have nothing left.
1st round time 9:30. then 15 HSPU's then 0 jump squats (I accidentally did burpees instead of jump squats in the first round)

10. 12-12-2005 20:06

Didnt get far with the HSPUs as usual, but did more incomplete ones rather than a few or one complete one. Also substituted situps for pullups because my belly needs a little work.

SkyNative

11. 12-12-2005 20:33

did 21-15-9 in 14 min. hspu were once again the time waster but i am getting better and managed to get all of them. l sit pullups were a little sloppy.

Demon

12. 12-12-2005 22:16

Ok this DESTROYED me :grin

Total time was 18 minutes, ouch. I'm gonna go sulk to my girlfriend DAMNIT she's asleep. Gear, I'm calling you

akh

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