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WOD 1-13-06

Thursday, 12 January 2006

A suitable Friday the 13th workout...

After the APK Warmup :

4 Rounds of the following for time:

9 Hollow Rocks (5 rocks and 5 second hold=one repetition. Sub 5 seconds of scissor kicks with 5 second hold for each rep if you're unable to keep tight form for the entire set)

21 Pull-Ups (Sub jumping or slow-lowering pull-ups if needed)

1:00 Front Plank

Post time and applicable substitutions to comments.

Users' Comments

Display 8 of 8 comments

1. 01-12-2006 21:16

Well, I just did this workout tonight, which was supposed to be tomorrows, I'll just do the 12th Friday night.

SkyNative

2. 01-13-2006 03:34

Well, lucky for you, the 12th was a rest day

gearsighted

3. 01-13-2006 07:01

So normal pullups? Not kipping?

Bubblemaker

4. 01-13-2006 08:57

Unless I specify "strict pullups" specifically, kipping pullups are always the preferred method of increasing total power-output throughout a given workout.

Our static pullup strength is easy taken care of with our use of L-Pullups, as well as being aided by the plymetric nature of the loading of a kipping pullup.

gearsighted

5. 01-13-2006 09:43

I read your post too late, but it doesn't matter as I had to do most of the pullups with a jump anyway.
So, 26 minutes. I did the hollow rocks in the normal way (soo killing, unlike pullups, they are very mental to me).
The pullups I did the first 5-10 of every set normal, then with a jump. Pullup sets were also broken :cry

(At a given moment I just can't do any more pullups, nothing mental or anything)
The Front Planks were like a rest, I did them on both hands and legs.

Bubblemaker

6. 01-13-2006 13:11

I'll be going to an Open Gym tonight, but i was wondering how this workout is suitable for Friday the 13th? Is it scary?

Cloud

7. 01-13-2006 13:21

Not so much scary as just painful

gearsighted

8. 01-13-2006 15:46

I think that if there is a hell, it would be alternating hollow-rocks with L-Pullups for eternity....

Started off the night with the crossfit WOD, a max-effort on back-squats in 7 sets of singles. Maxed out at 280, a new PR on a rock-bottom squat.

Came upstairs and jumped into this monstrosity (sp?). Ended up with hollow-rocks in singles on the last set. My abs are going to hate me tomorrow, and I was planning on shooting the exercise description videos...excuse me if I skip all of the ab-related stuff until a later date!

Total time: 17:36

gearsighted

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