Tuesday, 17 January

"Half and half"

For this WOD, we will break up the rep scheme so that you do half of the work before running up the Stairway to Heaven and half the work at the top, before returning to the start.

Start and finish at the basement level so you will return the FULL stairway each time!

50-40-30-20-10 - Push-ups and Stairway to Heaven (STH) run

Which means: 25 push-ups, then run to top of STH, 25 push-ups at the top, then return to the start.  Then 20 push-ups, run STH, 20 push-ups at the top, run down to start, etc. - remember to split the rep scheme so half at the bottom and half at the top of the STH.

NOTE:  You can skip steps, do single steps, etc., but do not use the handrail on the way UP!!  Skipping steps is okay because at the top you do the same amount of work (vertical distance climbed) regardless of how many steps you do at once!!

Post time to comments.

14 comments:

Mack said...

10:33

Mickey said...

11:41

Adam said...

That was miserable! Nice push by everyone who got after it!

13:21

Ouch!!

Matt said...

Aloha,

As Rx'd with strep throat. This one killed me.

14:55

ELThomas said...
This comment has been removed by the author.
ELThomas said...

10:40... That was much more brutal than I had anticipated

MikeRothenb said...

9:56
that was a beast of a workout

jswobe said...

How many stories high is the STH, or how long does it take to climb? Or (and this is ambitious) does anyone know how many steps there are on that little trek?

I have found some stairs, but the building is only three or four floors high. I'm not sure it's equal to one trip up the STH...


GO ARMY! USMA '00
Aberdeen Proving Ground, MD

ErinM said...

Ouch is right. That was a good one!

11:30

Patrick said...

Me and Leo - 12:51.

ouch...

Adam said...

@ jswobe - STH goes up 5 levels (basement to top) and it takes about :45 - 1:15 to run with fresh legs.

As an alternate, you can whack yourself in the legs with a sledgehammer for 30 secs - it feels about the same after the first few rounds.

Have fun!

jswobe said...

16:55

So I tried to convert from the STH, based on time (Thanks, Adam!), to a set of stairs on the end of an old barracks near the gym. I used three laps (up & down) as the equivalent to one STH...but probably should have done two to make up for the trip down after the second half set of push-ups.

Whatever - it was a good WOD. Glad I found some stairs, even if only two floors worth...

BTW - I think the sledge hammer method would have been easier!


GO ARMY! USMA '00
Aberdeen Proving Ground, MD

njc said...

11:45

ouch. Probably much harder alone... sorry I missed this morning.

morrisa said...

11:57