1. "Surfer on Acid"
3 RFT:
400m Run
21 Burpees
Rest as needed.
2. 2 RFT:
75 Abmat Sit ups
50 yard Hand Stand Walk
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I'm with ya Ben. I wish I were a little closer so I could drop in.
ReplyDeleteI feel like a level higher already with the programming so far... and Looking forward to improve further. Thanks Coach Ben!
ReplyDeleteI'll be the first to ask about the handstand walk subs. I can think of a few subs to replicate the stimulus but am looking for some advice on how to manage the volume so it's similar. Any suggestions or should I just flop around on my neighborhood sidewalk trying the HS walk like a goon?
ReplyDeleteIf you have trouble with HS Walks, do 100 sit ups and then practice HSW for 10 minutes
ReplyDeleteWOD 1: 9:18RX with a little obstacle course in and out of the gym.
ReplyDeleteWOD 2: 16:24 scaled to 20 meters and practiced HS walks 1-2 meters at a time. Goat detector reads a 10.
WOD 1: 7:59 Rx
ReplyDeleteWOD 2: 100 sit ups and practice HS walk for 10 minutes
9:18
ReplyDeleteDidn't do handstand walks. Will work on them later.
1) 8:19. Had a little left... Busted out the last burpees trying to make up time. Shoulda ran a tad faster
ReplyDelete2) 20+ took so long stopwatch somehow got reset.
My HSW sux...
1. Had a wrist watch mishap during the second round of burpees lost and where between :30sec to a minute, ended at an unaccurate 7:11
ReplyDelete2. 16:57 Have a headache now! It was good training because it's so annoying but you just need to focus and go anyways:)
1. 9:57
ReplyDelete2. 100 sit ups & time spent on handstands/ HS walks. Spent a good part of an hour last night in my living room trying to get a handle on it. Super frustrated. How do you get over the fear of falling?
1. Surfer on Acid: 9:20
ReplyDelete2. 2RFT 75 Abmat situps 50 yard Handstand Walk: 19:58 rx
M/28/5'4"/138#
1. 9:40 RXed
ReplyDelete2. 150 situps + many failed attempts at HS walks. Frustrating bc I used to be able to do these easily, however, that was about 8 years ago in high school.
M/26/6'0"/210#
L1 cert at CFNE, did the cleans from yesterday then hit Fran during cert, 2:49, little off my PR but very happy with it.
ReplyDelete1. 8:39
ReplyDelete2. 20+ ..... Worked on HS holds
M/42/5'8/195
1. 10:19 (10lb. Vest)
ReplyDelete2. 15:02 (10lb. Dumbbell in hands for abs)
*** Used extra weight b/c in between Ninja
And Beast
F/41/5'1/122
1. 7:28
ReplyDelete2. 14:48
9:51 Total goat WOD for me but I felt good about my performance. I felt like I was able to maintain a solid pace throughout and never fell into "slogville". It's all subjective though.
ReplyDeleteDid the situps untimed then worked on freestanding handstands. I need practice and consistency before I can do walks under time constraints. I tried that once and it turns into an awkward combo of somersaults on concrete and mulekicks as I try not to over rotate into a somersault.
1.7:56
ReplyDelete2. 25:09 that was 300 feet upside down! ugh! was able to get a few that were around 10 feet at a time...definitely got better as I went
**Did this all sunday because I had battlefit west on saturday...which was a complete sh*t show! lol ah well.
Goat work 2/3 muscle ups otm x 10 min
ReplyDeleteWod1 10:01
100 sit ups
10 min handstand walks