Someone may need to be put down after this one.
7 Rounds For Time:
10 1-legged squats (pistols), alternating
12 Ring Dips
15 Pull-ups
Pistols are a bit difficult, so if you can't do them free-standing, try holding onto something. Or substitute some one-legged step-up/downs on a tall box/bench/step. If that is fairly easy, then double the reps to compensate.
Results:
Seth - 17:53
James - 25:02, subs: 2 x air squats, bar dips
Justin - 25:16
Jason - 19:24, pistols to bench, bar dips
Tuesday, December 9, 2008
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3 comments:
19:24 - sub'd bar dips, but not 3:1 because that would've been crazy. also, had to do the pistols like this guy's first demo:
http://www.youtube.com/watch?v=MLBAbqEZIeU
I subbed 20 air squats per round for the pistols. They seemed a bit too much for my born-again-virgin knees. And I subbed bar dips for ring dips, 1 for 1. I need to get some rings quick. I hate doing less than what's prescribed, but 45 dips per round? No thanks.
Pistols to bench
20:13
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