With a continuous running clock, begin with:
6min AMRAP (9/6kg)
10 x Wall-balls
5 x Overhead Walking Lunge
10 x Ball Sit-ups (Think Plate Overhead)
5 x Overhead Walking Lunge
NOTE: Med Ball is used for all movements. Height on WB is a repeat climb 8+9+10+8+9ft ladder.
**4 x Burpee Penalty Anytime Ball is lower than hip or continuity of movement is broken.
1min RECOVERY
6min MAX Distance
Run
1min RECOVERY
EMOTM x 6
1 x Box Jump - 31/24
2 x Max Distance Broadjump
1 x Plank Hold Until the 45sec mark
NOTE: The first Broadjump is performed via a depth drop from your box (Think Ninja) Once you drop (NOT JUMP) from your box, the broad jumps will be seamless with full control upon landing. After your 2nd Broadjump you will land & drop into the plank (Think Burpee)
A). 3 rounds Rx'd. My shoulders were toast during this WOD and I took a burpee penalty as a rest.
ReplyDeleteB). 50m shy of 1.2km. This run a slow
C). Subbed jumps for 2 x 32.5kg DB step ups on 24" box. 4 rounds. Core was shot towards the end.
Good workout today.
A ) as rxd with 1 burpee break dropped the ball
ReplyDeleteB) 1120 rowing
C) completed as rxd downgraded on box jumps
This was good 2 burpee breaks rowed instead of run think 1230 4x 20" then2x 24" yeah
ReplyDeleteGood to not have to lift occassionally
Did it in reverse order because of the big class.
ReplyDelete(C) Rxd. Broad jumps - 4m,4m,4.5m,4.5m,4.5m,4m. Think I've worked that out right. I counted 8 little squares = 4m and 9 little squares = 4.5m?
(B) 1.09km. Stuffed this one up. Thought V had called time so started walking in when I should have kept running.
(A) 3+5 with 6kg ball. 3 x burpee penalties.
Reverse order here too.
ReplyDeleteC) mix of 4m and 4.5m
B) 1.14km
A) 2+15 6kg ball....so many penalties, but they felt like a reward compared to holding up that bloody ball.
Awesome.
A) 3+23 (4kg ball)
ReplyDeleteB) 1184m (800m (Aarons and back), then 200m )to the end then the end and back to speed hump), then 84m)
Also, 1 penalty on Part A
Delete