Feb 09 2009
Pulling MetCon WOD
So I’ve been MIA for a little while … I’ve been working my ass off to get my Training business off the ground. The good news is that I’m rolling and everything is good so far. Please head over and take a look at the website forestvancetraining.com.
For the workout today, I combined the WOD from the CrossFit main from a couple of days ago with a little running. Here was the workout:
Warm-Up:
Run 1 mile
Overhead Squat x 10, Pull-Up x 6, Bar dip x 6, sit-up x 10, RDL x 10 - 2 times thru
Workout:
Row 250 m
Sumo deadlift high pull x 21, 95#
15 Pull-ups
As many rounds as possible in 20 minutes
Killer workout! Made it through 3 times, felt like my arms were going to fall off. The Overhead squat is a great movement; it challenges your core strength, flexibility, and balance. It’s an advanced move, just to warn you; I’ve posted a video below to illustrate:
