Warm up:
10 Jumping bar dips
10 ring swings
5 Hand Stands
5 Tuck Jumps
(2 Rounds)
WOD:
600m Run w/ Med Ball (w = 8-12, m=12-20)
600m Run w/ Med Ball (w = 8-12, m=12-20)
9 Box Jumps
15 Double Unders
9 Push-ups
3 Rounds- Carry Ball on either shoulder, on hip, on head, or hold w/both hands
- M = 24" box / w=20" box
- Attempts count on DU's - No DU's = 4x prescription
- Chin, Chest and Quads must touch on Push-ups
- CF less than 6mo = 400m Run instead of 800m Run
- Come ready to get after it! Ask your questions quickly...let's get this one done!!! :-)
9 comments:
Great Pictures.
Did it in 20:50 with 10 lb ball. Not fun. richard
Subbed 1000m rows for runs (the joys of big city apartment living). Gretchen 18:49 Ken 18:23
17:20 with a 20 lbs ball.
Hope everyone is having a great week! I am attending the triathlon meeting tomorrow evening so I can give you all the information you need regarding our aid station. I know many of you have gotten emails and are welcome to attend, but if you can't make the meeting - I will represent us!
Thanks for the motivation today coaches! Wouldn't have done it with out that extra push.
20:45 with 10lb ball
ok, this one was harder than i thought. 18 # 17:45 it is amazing how the ball changes the run. great job everyone!!
I have a hard enough time running as it is, after adding the 14 lb ball, it was really hard. Time was 17:21, (I think). 400 m / 14lb ball.
This was tough, but a good WOD.
19:18 - 12lb ball...this was tougher than I thought!! Good workout tho I enjoyed it!!
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