Join us this Saturday, 01 April, at 0900 for a FREE class!
No fitness experience needed.
Conditioning:
20 Wall-ball shots (20/14)@(10/9′)
15 Wall-ball sit-ups* (20/14)
2 Rounds
…Rest 1:00 then…
12 Wall-ball shots
7 Wall-ball sit-ups
3 Rounds
…Rest 1:00 then…
8 Wall-ball shots
5 Wall-ball sit-ups
4 Rounds
For total time
(15:00 cap)
*Wall-ball sit-up is performed with athlete lying feet together in the butterfly position, abmat on lower back. Wall-ball touches the mat above head and then athlete sits up with wall-ball and touches the mat with the wall-ball in front of feet.
Strength:
Jerk (push or split)
4 @ 45%
4 @ 60%
3 @ 70%
3 @ 70%
2 @ 75%
2 @ 75%
For quality
Post results and experiences to comments
9:42 Rx
Did this WOD while in Colorado at my brothers gym. Fun one!!
10:49rx
Worked up to 180 for 3 reps. Stopped after that. Wrist and shoulders were not feeling it.
12:00 rx
Worked up to 78# on SWOD
15:11
10 lb ball
Keep 10 for next time to try to get within time cap
Arrived to class late from work, didn’t do Jerk.
13:41
6# WB, modified SU
Not a good WOD for me. Very nauseous doing WB sit ups.
60# Jerk. Happy there!