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WOD Friday 12-29-06

Friday, 29 December 2006

"The greatest good you can do for another is not just share your riches, but to reveal to him his own."--Benjamin Disraeli--

APK Warmup

Workout- "Bubblemaker's Revenge" 4 round for time:

7 Muscle Ups (preferably performed on a straight bar, though they can be performed on rings if you don't have a free-standing pullup bar available. Sub 4 pullups and dips for each muscle up if you are unable to do them)

Run 200m

14 Pistols , alternating legs (so 7 each leg)

Post time to comments. Compare to 8-31-06

Users' Comments

Display 8 of 8 comments

1. 12-29-2006 12:55

I've had just one week of holidays and I feel twice as fit. School wears me down.

My time was 15:23. I used 2,5 kg to counterbalance my pistols.

Tomorrow I'll be off to France for a week of skiing and snowboarding. Have fun working out next week!!

Bubblemaker

2. 12-29-2006 13:36

Have fun in France! I'll hit this up tonight if I get a chance. Getting ready for the big move tomorrow morning :D

gearsighted

3. 12-29-2006 19:11

Thought I had posted already!

Have a jawesome time in France Bubblemaker! Did this out in the cold with Kelly, did the 4 pullups / 4 dips substitution, total time was around 20 minutes; including a couple hold ups to help Kelly :]

Not that she didn't pwn me in the runs or anything.

akh

4. 12-30-2006 05:17

Is it okay if I don't go all the way down or do like alot of squats in place of the pistols?

I have really bad knees and I can't go all the way down.

psycosis12

5. 12-30-2006 07:35

Psycosis - There are a couple of substitutions you can do if you didn't know already! I'll just point you to Jim's site with the Pistols tutorial [ http://www.beastskills.com/ Pistol.htm ]. One of those might work for you!

akh

6. 12-30-2006 11:57

18:35. Had to substitute the muscle-ups with pull-ups and dips individually. Those pistols really kicked my butt though. Ouch.

supafish9

7. 12-30-2006 13:59

Saturday: Went to gymnastics gym, then did about 50 shuttle runs with a speed vault in the middle to drill them.
Came home, did situps with a weight and leg lifts.

skynative

8. 12-30-2006 15:35

Pistols were easymode. Cant do muscleups, substituted 1 pullup/dip combo. ~18-20 min.

hands still feel raw and my back is doing better.

leonn

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