That's right, we're busting out the ducepoods!

| | Comments (84)

Thursday, 05 February 2009

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time and kettlebell weight to comments.





Congratulations to Adam who, as of last night, became our newest Elements graduate!

84 Comments

IM A SLACKER!!!!!

well i guess there's no running in this one. looks rough though

Holy crap I look really tall in that picture.

Is there any logic in doing 3 rounds as Rx'd instead of scaling down and doing 5 rounds not Rx'd?

I think i'd be crippled if i did 125 GHDs + 125 K2Es...if i could even finish...so I'm thinking of scaling options.

For this workout, it would be better to take advantage of the metcon aspect of this WOD by scaling the resistance than cutting off rounds.

125 K2Es is not that bad, really. But if that looks a little aggressive right now then consider just hanging from the bar and tucking the knees up until your thighs break that plane that's parallel to the floor.

If you can't manage 125 of the GHD work, you could decrease the ROM (not my favorite way) or go to abmat-based situps/back extensions.

That being offered, it is important to scale when one does not have the ability to complete the exercises safely and properly. This workout is intended to be challenging to do at all, and especially challenging to be done quickly. It is gaming the system - and ultimately oneself - when one scales to avoid being a little sore the next day. The person who does not collapse on the floor with trembling forearms at the end of this WOD probably "left some" on the table.

As Queen Gorgo said in the "300" film, "This will not be over quickly. You will not enjoy this."

or I look really short...

Sometimes you have to just slog through a workout... Even if you are only doing 1-2 reps at a time. Lessen the weight, abmats, what have you, but to do less reps is to do a different WOD all together

32:57 (sub 1.5pood KB and used the swiss ball instead of GHD)

rx-ed: 32:33

sucked

25:16

Used abmat for sit-ups and back exts (Doctors orders)

I think 32something

did 2 pood swings
punching bag ghds
olympic bar good mornings
K2E with kip

rough

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