Warm-Up:
Mobility exercises and dynamic stretching, mixed in with 3 sets of 10 knees to elbows - good opportunity to practice if you haven't mastered this skill yet.
**Recommend warming up in Hayes gym
Stairway to Heaven WOD:
1st round starting in basement: 25 push-ups, run up to the 4th floor, 25 push-ups at the top, run down
2nd round: 20 push-ups, run up stairs, 20 push-ups at the top, run down
3rd round: 15 push-ups, run up stairs, 15 push-ups at the top, run down
4th round: 10 push-ups, run up stairs, 10 push-ups at the top, run down
5th round: 5 push-ups, run up stairs, 5 push-ups at the top, run down
Take several minutes to cool-down and stretch thoroughly.
Compare to your time from this WOD on 17 January 2012. Post total time to comment section.
Strength:
ReplyDeleteBench 3x5 @ 155 lbs. 7 reps on last set
WOD:
4 RFT
5x 20" Box Jumps
5x 95# PC
5x 55# Dumbbell Swing
5x pullup
Had to scale down from the original workout. The bars were slippery and I wasn't allowed to used chalk. CLDT killed me. My work capacity has plummeted.
Aloha,
ReplyDeleteThe last time I did this one I had strep throat and it took 14:55. This time was a lot better.
As Rx'd: 10:09
As Rx'd: 9:53
ReplyDeleteThanks Matt for pushing me!