September 28, 2012

Friday 120928

Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell swings, 1 pood

Post time to comments.

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Austin, Texas.


"A Short Running Lesson, Part 3: Cadence" with Dr. Nicholas Romanov, CrossFit Journal preview video [wmv] [mov] [HD mov]


WOD Demo with Linsey Kokal - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Posted by Pukie at September 28, 2012 5:00 PM
Comments

How do you scale the handstand walk?

Comment #1 - Posted by: Anthony at September 27, 2012 5:14 PM

New favorite wod! This looks great. Fun and challenging.

Comment #2 - Posted by: Joe at September 27, 2012 5:14 PM

What is a good sub if I am not able to do a handstand walk? Still working on the balancing aspect of it.

Comment #3 - Posted by: Raul at September 27, 2012 5:27 PM

@ joe handstand wall walks work well

Comment #4 - Posted by: Troy at September 27, 2012 5:27 PM

I was also thinking about subbing the wall walk for walking on hands...any suggestions for how many wall walks would equal the 20m walk? 5? 10? more?
Any help would be appreciated.

Comment #5 - Posted by: Mike A. at September 27, 2012 6:06 PM

M/27/5'8/184

20:53

I had my wife hold me by the ankles so I can maintain balance on the handstand walks.

Comment #6 - Posted by: Gabe at September 27, 2012 7:28 PM

Anthony - Sub for HS Walks could be shoulder taps. Try either kicking up to the wall or walk up the wall and then alternate hands for shoulder taps (same shoulder or opposite shoulder). Try somewhere between 3-5 shoulder taps per meter. Should be a nice little burner.

If you're not quite at the "shoulder tap" stage, try HS holds either on the wall or free-standing. If you're on the wall, try playing around with transferring balance from hand to hand.

Comment #7 - Posted by: Linsey Kokal at September 27, 2012 7:28 PM

How many wall climbs are equal to a 20m handstand walk???? I am thinking around 12

dont quite have the balance for HS 20m yet

Comment #8 - Posted by: CC at September 27, 2012 7:54 PM

If you have a partner, a good build up to HS walks are "wheel barrows". Have your partner hold your legs against there hips while you are in a slightly inverted plank. The next level up would be to have your partner spot you HS walk by holding your legs up while you walk forward. If no partner is available you can do shoulder touches. I would do 2 touches (a left and right touch) for every foot.

Comment #9 - Posted by: Robert at September 27, 2012 8:40 PM

M/27/5'10/183lb
22:52
Substituted handstand walks for wall climb with 80 hand releases, 4 per metre. I'm not at the point where I can consistently touch my shoulder without the risk of face planting!!

Great WOD!!

Comment #10 - Posted by: RyanP at September 27, 2012 9:14 PM

Crossfit Sri Ram Ashram, India

Gautam 24:40rx
Vijay Pal 26:14rx
Uttam 29:43 subbed walk for something up against the walk, either taps or wall walk

Comment #11 - Posted by: rashmi at September 27, 2012 9:47 PM

Great Wod!!!

Crossfit 6330, Australia

Will 19:10rx
Chris 20:41rx

Longest solid handstand walk was about 20m unbroken... Lot's of falls. Haha.

Comment #12 - Posted by: Chrisso at September 27, 2012 10:58 PM

M/31/200/72

23:05

Did first round as rx'd but had many falls on HS walk. Rounds 2 and 3 did 20 wall shoulder touches per arm(40 count total each round) touching right with right and left with left. Great WOD!

Comment #13 - Posted by: SeanP at September 28, 2012 1:00 AM

I woke up 2 days ago with horrible neck and scapular pain on the right side. Feels like a hot ice pick is being stabbed in my neck. I've had these issues in the past and had to do p.t. My question is I dont think I can do overhead anything anymore. Right now I'm not sure if I should just rest or do lunges squats etc just body weight. I'm seeing a doctor on Monday. Anyone? Feels very inflamed.

Comment #14 - Posted by: Angiestone 50 yr 115 5'3 at September 28, 2012 3:39 AM

Great WOD!
I just started my journey in Crossfit,

19:06
Gotta work on the handstand walk.

Comment #15 - Posted by: Nathan Titus at September 28, 2012 4:01 AM

m/47/185

20:54

Comment #16 - Posted by: cosmo at September 28, 2012 4:06 AM

19:10 on my 42nd birthday! Unbroken handstand walks!

Blow out these candles!

spencer

Comment #17 - Posted by: Spencer Birthday Baker at September 28, 2012 4:17 AM

Greetings from Maracaibo, Venezuela! Having fun following my WOD! keep up the hustle!

Comment #18 - Posted by: Ernesto Sideregts at September 28, 2012 4:19 AM

m.32.69.170;
embraced the pain @ 30:55;

sub'd lunges in place 50reps;
sub'd shoulder touches 60reps;
50 KB swings 35lbs;
2-min break;

03:00, 12:35, 24:10,
05:15, 15:30, 28:00,
07:15, 19:10, 30:55;

Comment #19 - Posted by: djf at September 28, 2012 4:42 AM

44/m/176cm/73kg

As rx'd

20:57

First time ever I dared to try handstand walks instead of subbing wall climbs or shoulder taps.
Walking lunges and KB-swings unbroken without too much suffering.
Time is irrelevant here because trying to walk on my hands took so much time and provided plenty of rest between lunges and swings. This one should be scored (for me) for max distance handstand walk (3 feet?).
But hey, at least I tried and didn't break my neck. Within a year I'll be able to walk 10 meters on my hands and eventually I'll learn a freestanding handstand too.

Comment #20 - Posted by: Memuc at September 28, 2012 5:46 AM

Subbed 20m handstand walk with 30 "alternating hands" while in the handstand position against a wall.

18:40

Comment #21 - Posted by: James M/30/5'7"/155lbs at September 28, 2012 6:27 AM

M/27/5'7"/200#

25:40
Subbed 60 should taps for the 20M handstand walk.

Awesome WOD!

Comment #22 - Posted by: Michael A at September 28, 2012 6:38 AM

Hi... Como están las rutinas están buenísimas
... Nos vemos desde Chile

Comment #23 - Posted by: Juank at September 28, 2012 7:04 AM

todos ustedes deben aprender español

Comment #24 - Posted by: Jose B at September 28, 2012 7:12 AM

24.30
Couldn't do the handstand walks so subbed for presses and held it at the top for aslong as possible!

Comment #25 - Posted by: Gareth M/24/6'0/180 at September 28, 2012 7:33 AM

17:55 without handwalk

Comment #26 - Posted by: Ondatree at September 28, 2012 7:38 AM

m.32.69.170;
sub'd 50 in-place lunges;
sub'd 60 shoulder touches;
KB's as rx'd;
embraced the pain in 30:55;

Comment #27 - Posted by: djf at September 28, 2012 7:41 AM

Nice job Linsey!

Comment #28 - Posted by: CurtisCFA at September 28, 2012 7:43 AM

24m 25s
Sub'd 40 HS shoulder touches for walks

Comment #29 - Posted by: Johnny O 20/6'/210 at September 28, 2012 7:45 AM

m/33/5'10"/165

21:10 as rx'd

Comment #30 - Posted by: Ram at September 28, 2012 8:09 AM

16.20 As Rx'ed

Comment #31 - Posted by: Riccardo M/26/60kg/1.67m at September 28, 2012 8:11 AM

Subbed 25 sec of handstands on the wall for the handstand walk...tried to shift position/shoulder taps as #7/Linsey recommended, but my hands felt glued to the floor!

Otherwise as rx'ed
22:53

Comment #32 - Posted by: Jim R./49/5'8"/155 lbs at September 28, 2012 8:27 AM

Subbed one minute handstand for walks
32:13

Comment #33 - Posted by: Brett C. m/31/6'0"/175lbs. at September 28, 2012 8:33 AM

22:52, did 5 walk climbs for each 20m handstand walk

Comment #34 - Posted by: fathertyme 34/m/6'/175# at September 28, 2012 8:55 AM

M/25/155

13:50 RX

I've been walking on my hands since I was a kid. Unbroken lunges and HS walks with only a few short breaks in KB swings.

Comment #35 - Posted by: Mike H at September 28, 2012 9:03 AM

22:48

Subbed 30 alternating hand lifts during hand stand for walk

Comment #36 - Posted by: Energizer Bunny at September 28, 2012 9:38 AM

Subbed CrossFit Pickens, SC WOD:
800 m. run
10 burpees
400 m. run 20 burpees
200 m. run
30 burpees
9:56 (all unbroken)

Comment #37 - Posted by: SB at September 28, 2012 10:01 AM

Jeff @ 2.0
15:35

C @ 2.0
15:35

Comment #38 - Posted by: Jeff & Charity @ CF Snohomish at September 28, 2012 10:16 AM

Nice coaching points by Linsey in the WOD demo.

Comment #39 - Posted by: McQuaid at September 28, 2012 10:17 AM

25:37

Did hspu, with feet on a smith machine bar, instead of the walks.

Comment #40 - Posted by: Kevin C. (M/53/5'11"/175) at September 28, 2012 10:24 AM

33:40 RX

The hand stand walks killed my time. This is the first time I have tried the hand stand walk and it was an epic fail. I could only go around two meters at a time and had trouble balancing the hand stand in the first place. I enjoyed the challenge good WOD!

Comment #41 - Posted by: derrick at September 28, 2012 10:30 AM

20 reps each, for my hspu.

Comment #42 - Posted by: Kevin C. (M/53/5'11"/175) at September 28, 2012 10:35 AM

What does pood mean?

Comment #43 - Posted by: John at September 28, 2012 10:49 AM

26:15, subbed 40m walk with 100lb OH for handstand walk. Ow, my buttocks hurts. Lunges were 99, 97,96 for the 3 rounds.

Comment #44 - Posted by: ScottMacArthur at September 28, 2012 11:00 AM

f/30/5'5/123

well. that was an ass kicker.

subbed handstand shoulder taps for the handstand walks.

26.49

Comment #45 - Posted by: Kristen, Bagram AFG at September 28, 2012 11:15 AM

17:44. I think my lunges were about 20m short each rep. Subbed wall handstand, 20x alternating load bearing hand. Loved this WOD, can't wait to RX it.

Comment #46 - Posted by: Erik at September 28, 2012 11:32 AM

When it's a body weight workout or a Hero WOD get ready. This one was a crazy.. 28:01 as RX'd!! I know both my buddy Jason and I are really getting in shape after almost 8 weeks...Our recovery time on the WOD's no matter how intense they are or how much we want to puke is quick...talking within a few minutes. Strength off the charts!!! CrossFit coupled with THE DIET (PALEO)is the real deal. If you're only doing one and not the other you only have one oar in the water. Happy CrossFitting!! :-)

Comment #47 - Posted by: Antoinne at September 28, 2012 11:54 AM

24:35

lunges, 100m
hspu, with feet on smith machine bar, 20 reps
25# kettlebell

Comment #48 - Posted by: Carole (F/54/5'6"/135) at September 28, 2012 12:05 PM

m/41/6'4"/226

17:52 @

40 lunge steps
40 shoulder touches
50 35# DB swings

Comment #49 - Posted by: JayW at September 28, 2012 12:05 PM

M/5'8/155lbs/29
Rx' 17:24
Lunges Burned!!!

Comment #50 - Posted by: Jeff Winterton at September 28, 2012 12:06 PM

@17 nice job and happy birthday!

Jim L.

Comment #51 - Posted by: jimlaw12 at September 28, 2012 12:07 PM

cfm...
3 rounds:
25 walking lunge steps
20 push press @45lbs
20 kbs @35lbs

8:11 @30 weeks :)

Comment #52 - Posted by: brittk at September 28, 2012 12:07 PM

M/24/6'2"/263lbs

30:07

I don't have hand stand walks do as far as I could get with my hands is where I put my feet.

Comment #53 - Posted by: Greg prior at September 28, 2012 12:18 PM

Really pumped to have finished this workout, it hurt so good!!

Sub'd handstand walk for holding against a wall, surprised I could hold one so long (maybe someday I'll grow up, put my big girl panties on and do it without the wall. And 30lb kb.
30:22

Comment #54 - Posted by: Mags at September 28, 2012 12:33 PM

@ Angie stone

Go to www.mobilitywod.com best thing ANY crossfitter can do, other than crossfit of course!!

Comment #55 - Posted by: Troy at September 28, 2012 12:39 PM

17:52 RX'd

Comment #56 - Posted by: BH2 at September 28, 2012 12:40 PM

23 min- 30 sec. Subbed hs walk with box HSPU. Great WOD!

Comment #57 - Posted by: Chris at September 28, 2012 12:51 PM

M/37/5'8"/180

17:25 rx'd

Comment #58 - Posted by: Dave berry at September 28, 2012 1:16 PM

One of my favorite athletes! Great job Linsey!!

Comment #59 - Posted by: Alex Lofgren at September 28, 2012 1:29 PM

F/51/5'6/125
28:30
100 meter lunges
20 meter bear crawl
35 kettle bell swings 1 pood

Comment #60 - Posted by: D.S. at September 28, 2012 1:38 PM

24:25
Sub'd 40 shoulder touches for the handstand walks

Comment #61 - Posted by: Johnny O 20/6'/210 at September 28, 2012 1:39 PM

i have been building and scaling workouts for my son's 7th grade football team. it has been such a fun challenge to plan and scale for a wide variety of athletic and maturity levels, especially, without very limited equipment. any ideas would be great!

Comment #62 - Posted by: jennica at September 28, 2012 1:50 PM

M/33/166/5'6

Missed yesterdays WOD, so subbed
Barbell (45lb) 5-5-5-5-5 for HS walk
100 meter WL
50 KB swing (1pd)

34:12
Wk 2 crossfit
Cant do the HS walk yet.

Comment #63 - Posted by: Aldo V. at September 28, 2012 2:06 PM

21:00. Had my brother hold my ankles for the handstand walks. Went with a 45 pound plate for the kettlebell swings.

Comment #64 - Posted by: Nathan at September 28, 2012 2:12 PM

M/26/170/5'11"

25:40

Broke up the handstand walk like 10 times per set. Balance improved with straightening of the legs, pointing of the toes, and contraction of the core. Who knew? :/

Comment #65 - Posted by: David H at September 28, 2012 2:27 PM

19:51 as rx'd

Comment #66 - Posted by: MAGNUS M/26/5'8/160 at September 28, 2012 2:35 PM

m/42/5'8"/175

22:31

Lunges/KB swings as Rx'd
Subbed 2 wall walk w/25 shoulder tap==1 20m handstand walk--not sure if it was good scale--but it sure felt like it for me at least.

great WOD.

Comment #67 - Posted by: Mike A. at September 28, 2012 2:39 PM

M/28/6'3/200lbs

RX'd @ 17:00

My legs we're stupid sore from yesterday's squats, still beat my expected time, booyah! Keep up the hard work everyone!

Comment #68 - Posted by: Daniel GFS at September 28, 2012 3:04 PM

CFFB WOD in to CF WOD w/5 min break in-between

15-12-9
BW+5lbs of bench press
weighted pull ups @ 50lbs
11:01 roped

3 RNDS for time:
100m waling lunge
hand stand walk 20m
50 KB swings @ 1 pood
30:29
*scaled HS walk for 100 shoulder taps ea rnd

Comment #69 - Posted by: MrFrench at September 28, 2012 3:18 PM

15:47

Comment #70 - Posted by: Pacers at September 28, 2012 3:44 PM

F/36/5'6

Sub 20shoulder taps for 20m handstand walk
32:36 all others as Rx'd

Comment #71 - Posted by: Shay at September 28, 2012 4:12 PM

M/69"/49/260

100 walking lunges
70 reps 155# standing presses
50 kettlebell swings 1 pood

20:07

Comment #72 - Posted by: paul at September 28, 2012 4:13 PM

M/35/5'4"/147lbs
As RX'd
18:36

Comment #73 - Posted by: Matt Burritt at September 28, 2012 4:17 PM

Modified and scaled for my knee
6 months post-op TKA
Three rounds for time of:
100m forward sled drag power walk, 75lbs
24 handstand shoulder touches, with wall support
25 Kettlebell swings, 24kilo
17:12
M/54/6’/197

Comment #74 - Posted by: Pete In Sun City at September 28, 2012 4:25 PM

M/52/153/1-1-06

"Adrian" as Rx'd

24:24

As with all heroes, performed with a heavy heart and humble thanks.

Comment #75 - Posted by: bingo at September 28, 2012 4:43 PM

27:40
100m lunges
20m bear crawl
50 swings 1 pood

Comment #76 - Posted by: lucio1928 at September 28, 2012 5:22 PM

I ain't cant move so....
135 dl/shrug 10
225 dl/shrug 10
315 dl/shrug 5
45 back rows 5
405 dl/shrug 5
485 dl/shrug 5
135 hanging clean 5
....rest learn to walk again.

Comment #77 - Posted by: way at September 28, 2012 5:32 PM

27:15

Comment #78 - Posted by: scfd1_9607 at September 28, 2012 5:51 PM

I subbed handstand walk with 20 incline push ups, 19:42

Comment #79 - Posted by: Michael at September 28, 2012 6:07 PM

35/m/185

25:35; subbed HS walk for 50 shoulder taps.

Comment #80 - Posted by: lawyer400meters at September 28, 2012 6:07 PM

Subbed 12 wall climbs for 20m handstand walk
Scaled 1 pood kettlebell to 27.5# dumbbell

Three rounds for time of:
100 meter Walking lunge
12 Wall climbs
50 dumbbell swings, 27.5#(12.5kg)

34:46

Comment #81 - Posted by: Saganamooo at September 28, 2012 6:10 PM

28:01 with Antoinne, first time doing hand stand walks, loved this WOD!

Comment #82 - Posted by: Jason at September 28, 2012 6:52 PM

:/ Disappointed.
Made it 2 rounds for 13:44.
100m Lunges as Rx'd
1 minute wallstands with shrugs to sub 20m walk
50 Kettlebell swings at 45 pounds

Nice workout but disappointed in myself. Ill step it up.

Comment #83 - Posted by: Trevor Hensley at September 28, 2012 6:53 PM

3 rft
80m walking lunges (mismeasured)
20m bear crawl
50 kb swings 1 pood
20:27

Comment #84 - Posted by: David Burns at September 28, 2012 6:57 PM

18:40 and that was freakin brutal! Glad to do it though

Comment #85 - Posted by: Jake at September 28, 2012 7:06 PM

Subbed 45lb kb swing, last rd handstand shoulder touch (40)
21:34
Cute wife subs 50m lunge steps, wall walks (3/rd) 20lb kb swing
17-18 did not look at timer

Comment #86 - Posted by: Sebastian at September 28, 2012 7:51 PM

As rxd 22:14.

Comment #87 - Posted by: Kurt M/38/185 at September 28, 2012 8:00 PM

19:30

Comment #88 - Posted by: Mad Max at September 28, 2012 8:22 PM

28:01 with Antoinne, first time doing hand stand walks, loved this WOD!

Comment #89 - Posted by: Jason at September 28, 2012 8:29 PM

M/31/5'9"/207

75m Walking Lunge
20m Bear Crawl
35 DB swings 25#

(21:35)

Comment #90 - Posted by: Waldo at September 28, 2012 8:49 PM

20:12 RX'd My HandStand walks killed my time. Everything else was unbroken and fast but not those.

Comment #91 - Posted by: Mark at September 29, 2012 3:12 AM

subber 1' handstand for walks and 30 reps of KB 92lbs (the only one I have)

24'04

Comment #92 - Posted by: matteo at September 29, 2012 3:23 AM

3 rounds
100m lunges
60 wall walks
50 KB swings 35#

21:10

Comment #93 - Posted by: texinma (m/43/5'7/148) at September 29, 2012 5:01 AM

3 rounds
33 lunges
20 hspu
50 kb swing @ 35lbs

16:36

Comment #94 - Posted by: abh f/27/5'5/130 at September 29, 2012 7:10 AM

3 mile run
21:12
then
3 rounds
25 Walking Lunge with 35# Plate
20 Kettles
20 PushUps
11:03
then
50 Weighted Sits
Good Workout

Comment #95 - Posted by: dyagg at September 29, 2012 7:14 AM

31:04, rxd. Handstand walks were brutal.

Comment #96 - Posted by: Neal at September 29, 2012 7:48 AM

M/45/5'11"/195

3 rounds

100m walking lunges
90sec handstand holds (20-30 sec at a time)
50 KBS (1 pood)

35:03

Comment #97 - Posted by: nutfam at September 29, 2012 8:05 AM

rx'd except HS walk done with toes on a rolling chair

23:26

Comment #98 - Posted by: Bells at September 29, 2012 9:00 AM

31:29

Comment #99 - Posted by: myles456 at September 29, 2012 9:24 AM

20:10. 9101 @ 17:52

Comment #100 - Posted by: scfd1_9808 at September 29, 2012 10:34 AM

27:52
100m walking lunge took ~2 min. each, and KB swings were unbroken the first round and two sets for both the second and third rounds. My weakness was the handstand walk. I thought it would be the easier part, but it definitely added the most time.

Comment #101 - Posted by: Sherwood M/24/5'11"/210 at September 29, 2012 1:18 PM

m/40/6/195
Sub'd 60 shoulder taps per round for handstand walk

22:22

Comment #102 - Posted by: Jeremy A. Olive at September 29, 2012 5:23 PM

3 rounds

100m walking lunges
50m bear crawl
50 double unders
50 kb swings 16kg dumbell

23:55

Comment #103 - Posted by: DPL at September 29, 2012 5:24 PM

Rx'd
16:33

Comment #104 - Posted by: phill 37deg21'41"N 118deg23'43"W at September 30, 2012 5:51 AM

25:55
All 60m on my hands, but a lot of resets.

Comment #105 - Posted by: Randy M/36/155 at September 30, 2012 5:53 AM

M/22/5'11"/187

27:23.8

handstand shuffle along wall (~20m); did after doing 120930

Comment #106 - Posted by: Miles Forks at September 30, 2012 8:26 PM

15m HS walk

25:39 @ HCHS

Comment #107 - Posted by: ferb44 178# at October 1, 2012 4:15 AM

Rx'd - 17:26

Comment #108 - Posted by: Townsend m/29/5'8"/138 at October 1, 2012 7:24 AM

32:40
20# dumb bell
assisted handstand walk, about 45 degree angle.

30/f/126/5'6"

Comment #109 - Posted by: kim at October 1, 2012 8:50 AM

F/25/5'4"/120

19:26

3 rounds
75m lunges
25m bear crawl
35 kb swings (15lbs?)

Comment #110 - Posted by: Chelsey at October 1, 2012 9:45 AM

M/33yrs/72"/180#

19:36 - subbed handstand shoulder touches (40x)... the rest Rx'd.

Comment #111 - Posted by: Mike at October 1, 2012 11:05 AM

m/23/5'10"/175

21:45

3 rounds
100m walking lunges
60 shoulder taps
50 kb swings, 35# kb

Comment #112 - Posted by: T. Swihart at October 1, 2012 12:01 PM

20:30 doing some hand-walking and some hand-standing

Comment #113 - Posted by: cort at October 1, 2012 1:26 PM

Rx'd 18:40

Comment #114 - Posted by: Squbi at October 1, 2012 1:28 PM

f/32/139/5'5

20 lb.
Shoulder taps

17:52

Comment #115 - Posted by: Christie at October 1, 2012 2:25 PM

M/43/5'8"/170

RXd 14:25

Comment #116 - Posted by: Jon Craig at October 1, 2012 3:15 PM

m/6'2"/200lbs/42

lunges & Kb swings rx'd
1:00 handstand hold per round

18:53

Comment #117 - Posted by: Cope at October 1, 2012 8:37 PM

21-15-9 reps of:
225 pound Deadlift
100 pound Overhead squat (use 105# next time)

21
21
11,4
12,3
9
9

11:19

Comment #118 - Posted by: Bama Jim - M/44/6'4"/199 at October 2, 2012 5:44 AM

3 rounds:

100 meter lunges
50 meter bear crawl
50 kettle bell, 1 pood

completed in 19:50

Comment #119 - Posted by: Scott Hayes at October 2, 2012 10:16 AM

90 walking lunges, 20 hspu, 50 30lb kb swings
23:30

Comment #120 - Posted by: ecp2 at October 2, 2012 6:38 PM

19:14
Subbed 5 Wall Walks for 20m handstand walk.

Comment #121 - Posted by: Andrew 26/M/6'/181 Camp Clark, AFG at October 2, 2012 10:51 PM

75 lunges / 5 wall climbs / 50 swings of 1 pood
75 lunges / 4 wall climbs / 50 swings
75 lunges / 3 wall climbs / 50 swings

25:55

Comment #122 - Posted by: Gravy at October 3, 2012 12:57 AM

30:57
30lb db swings
60 sec HS hold

Comment #123 - Posted by: Kristina f/29/122/5'3" at October 3, 2012 6:24 AM

subbed 60 shoulder tappers for HSW. otherwise, as rx'd. 19:45.

Comment #124 - Posted by: Kyle Bisceglie, 45/m, 5'10", 180 at October 3, 2012 10:42 AM

25:30. Sub'd situps (AF style) for KBS.
Luke track. 800m cooldown jog.

Comment #125 - Posted by: Ajax at October 3, 2012 2:02 PM

subbed 20 handstand pushups for handstand walk

21:41

Comment #126 - Posted by: Manchild at October 4, 2012 6:46 AM

Originally read it as 5 rds; felt like a wuss when I stopped at 3 rds with a calf cramp. So happy to discover it was 3 rds rxd!

As rxd: 26:08

Comment #127 - Posted by: Drew m/44/5'10"/166 at October 4, 2012 8:37 PM

subbed 10 HSPUs for the walks, and used a 50lb KB

28:25

Comment #128 - Posted by: Saam at October 5, 2012 3:57 PM

misread...did:

100 ft walking lunge
sub 25 ring pushups
50 kb swings - 35#

14:22

will do the 100M next time

Comment #129 - Posted by: MikeyPaul/m/31/170 at October 7, 2012 6:10 PM

Subbed 60 taps for the 20 yd

28/72"/175# - 19:52

Comment #130 - Posted by: ABro at October 10, 2012 1:55 PM

As Rx with strict form.

13:15

Did not stop at all. Felt great today!!

Comment #131 - Posted by: britishfireman1 at October 11, 2012 3:04 PM

16:24

Comment #132 - Posted by: Ukkrew at October 15, 2012 7:56 AM

16.38

Comment #133 - Posted by: nsb at October 15, 2012 8:01 PM

20 hspu instead of hsw
pulled left groin muscle about 3/4 into 2nd round of lunges. stopped lunges. continued the rest.

28:23

m/41/5'8/240

Comment #134 - Posted by: phat boi at October 18, 2012 4:40 PM

22:03 27.02.13 35lb db swings

Comment #135 - Posted by: zenoperegrinus at February 27, 2013 2:55 AM

CFWUx1, 50 singles, 20 DUs
23:43
In backyard, 100 lunges each rd
Sub HS against wall, 60 shoulder taps

Comment #136 - Posted by: Doug at June 16, 2013 4:45 PM
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