Sunday 05/24/09

Location: Rice Lake, WI (or wherever you are)
Time: 7:30 a.m.

21-15-9 reps for time of:
Pull-ups
Box Jumps
Burpees
150m run

The 150m run is completed after each round of the 3 exercises (i.e., you do a total of three 150m runs, and unlike the other movements, it doesn't get shorter). The 150m run is completed by touching any part of the south garage (the main one), running north (left) and touching any part of the metal guardrails, returning the same way, and touching the garage again.

A note regarding the movements - this is a metcon and should be fast. If you end up spending 15 minutes on pull-ups, you screwed up. Scale appropriately. I say this in part because I make mistakes like this (usually on HSPUs), so learn from my stupidity. There is a time for strength work - this isn't it.
Posted by Phil

4 comments:

Kiley said...

12:23

May 24, 2009 at 9:06 AM
Phil said...

10:30

Box jumps were done on the east end of the cabin on the 1st step. This was about 5 railroad ties, so the height was probably somewhere between 24" and 30". Pull-ups were continuous - now if I could only manage that feat with rounds 2 and 3 of Fran.

May 24, 2009 at 9:12 AM
chris said...

15:06

It's not an ego builder if people lap you during a 10-15 minute workout.

May 24, 2009 at 9:17 AM
Phil said...

2:30 p.m.

16 x 10:20 (work:rest) running.

That's 10 seconds of running followed by 20 seconds of rest, repeated for a total of 16 rounds (8 minutes). I did this one at Standing Bear a while ago - I think within the past month or so - but I don't think I posted it on HAF.

May 24, 2009 at 3:25 PM

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