Join us this Friday, 09 June, at any class time for FREE!
No fitness experience needed!
Conditioning:
4 Rope climbs (13′)
10 D-ball cleans (100/70)
20 Box jump over (30/24″)
200 Double unders
30 KB Swings (70/53)
40 GHD Sit-ups
50 Wall ball shots (25/16)@(10/9′)
For time
(20:00 cap)
Skill:
0:45 Wall-facing handstand hold
0:45 Rest
0:45 Hollow hold
0:45 Rest
4 Rounds for quality
Post results and experiences to comments
29:54 12# wall hall, 70# Dball
17:53
10#DB, 12”box, 18#KB, 10WB.
Wall facing hand stand better when feet get higher on wall
17:36 Rx
This WOD punched me in the face. Lol
On the skill work I was able to do freestanding handstand holds for 0:45 each round 🙂
I love this comment so much lol!
Nice work on the freestanding holds!!
18:48 modified
20:41 rx cap
I was moving slow today.
17:22 Rx
During the KB swings the stereo went silent, and you don’t want to be in the room with Coach Sarah if the tunes stop mid-WOD. 🙂 So I went to fix it and had to disconnect and reconnect the Bluetooth. So I lost almost 2:00 of time. At least next time that sets me up for a nice PR! LOL!
I was caught off-guard on how hard the double unders were! Lesson learned, don’t switch to your faster rope when you haven’t been practicing with it!
I can hear her now 🙂
19:11 Rx
DUs tripped me up more than I wanted but tried to do sets of 20-25
20:00
14# WB
30# KB
20:26 mod. Rope climb from sitting. Jump the line for distance. 200 single ( they about killed me) did about 10 at a time. Sit ups. 50lb d-ball cleans. 18lb kettle bell swings.
15:43 heavily modified. This one punched me in the face too. I did 1 rope climb and then switched to modified rope climbs. 30# D ball cleans. 24″ box step overs. 400 single unders. 30# KB swings. Did 10 GHD and switched to floor sit ups. 14# wall ball. Today I proved to myself that I can listen to my body and hold back when needed to remain safe. It’s tough but necessary.