Yesterday's workout was brutal! Towing the Line is a burner and definitely gets the heart rate pumping and not to mention the legs get a great hit too.
Our
warm-up
prior to starting the WOD was
5-minute Cindy. We had to complete as many rounds as possible in 5 minutes. In case you are unfamiliar with the CINDY, it is 5 pullups, 10 pushups, and then 15 squats counts for 1 round. I was happy that I was able to bang off 7 rounds in 5 minutes, which is a new personal best for me.
The Workout of the Day: Towing the line
10 rounds for time of...
- 10 pistols (5 per leg)
- 10 knees to elbows
- 10 one arm dumbbell hang squat cleans (5 per side) - guys 30lbs dumbbells, gals 20lbs
- 10 one arm dumbbell hang snatches (5 per side) - guys 30lbs dumbbells, gals 20lbs
My time for the workout was 39:42! Not bad, but not good enough to make the board. If you are unable to do pistols due to either flexibility or strength, try doing them on a box.
Give it a shot and post your time to comments!
Here are
some videos
on the various above mentioned exercises:
Learning to do Pistols
[youtube=http://www.youtube.com/watch?v=v_use_0MM2M]
Kness-to-elbows
[youtube=http://www.youtube.com/watch?v=FxTOcGmjCB4]
1-arm Dumbbell Hang Squat Cleans (note that in this video they are doing 2-arms)
[youtube=http://www.youtube.com/watch?v=LYmkuwmul8s]
1-arm Dumbbell Hang Snatches
[youtube=http://www.youtube.com/watch?v=gDBaP-C4WOs]