20091217

Friday the 18th of December, 2009

"Doormouse Intervals"
6o seconds on
30 seconds off
20 rounds
Every 5th round is Burpees
NO SCORE, JUST PUSH!!!

Rest as needed

For time:
Max Handstand Hold
Max L sit Hold
Max Ring Support
Max Bar Hold
Max Ring Push Ups

Rest as needed between efforts.

Post times to comments.

10 comments:

Jason said...

so 4 of the 20 rounds are burpees

what are the other 16 rounds?

adam said...

Thanks Joe for the great WOD today. Perfect travel workout too.

Impressive job by Brian and Demar on the max hold stuff. Nice job, guys. Amazing how much you are improving and how quickly.

Jason W said...

Holy Cardio!

Label static holds:

Max Handstand Hold - 50
Max L sit Hold - 27
Max Ring Support - 51
Max Bar Hold -71
Max Ring Push Ups - 15

DM said...

This is open book training for conditioning. There is no pattern. The exercise is called out right before you start the next round.

Brian said...

Thanks Adam and thank Joe -- awesome WOD today. beat up today.

Joseph said...

good work to the morning classes today. This is a pretty tough protocol and everyone really hung in there. Lu i hope your shin is feeling better. Earline, great work on the static holds!

Jason said...

sounds awesome and miserable - sorry i missed it. now i know how i'll torture myself over the holidays.

ran about 7 miles today at about a 7:30 pace (in 17 degree weather in central park).

Wess said...

WOD- interesting.had to sub pullups for KBS to ease off my back pain-

Static holds-
HS-:57
Lsit Rx-:36
Rings-1:00
BarHang-1:06
RingPushups-31

DM said...

9am
135 press x5
Overhead 10# plate GHD sit up x5
two rounds, NFT

4pm
Grace
135 C&J x30
2:37

Max b'fly pull ups-39
Pretty funny total wipe out falling off of bar onto my back trying for 40.

5:30
WOD
As horrible as I remember.

Holds
Handstand 45
L-sit 15
Ring hold 77
Bar hold 77
ring push up 23

TOASTED

K-Roc said...

Dan, I think you can squeeze in 2-3more workouts before midnite...