Complete as many rounds as possible 20 minutes of:10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Austin Malleolo 16 rounds + 10 wall ball, Karianne Dickson 15 rounds (14lb ball),
Kim Malz 11 rounds + 8 shots (20lb ball).
Post rounds completed to comments.
Austin Malleolo on today's WOD - video [wmv] [mov]
CF101 - Day 2
10! (10, 9, 8, 7. 6, 5, 4, 3, 2, 1)
Kettlebell Deadlift
Push Press w/ Dumbbells
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9 comments:
Big Dawgs
as Rx’d
Women 14# wallball
Pack:
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 12-14 pound ball
10 Sit-ups
10 Back extensions
Puppies:
Complete as many rounds as possible 15 minutes of:
10 Wallball shots, 8-10 pound ball
10 Sit-ups
10 Back extensions
*The “standard” substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can’t (or shouldn’t, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it’s still quite different.
Scaled WOD courtesy of BrandX
the a.m. crew ROCKED THE HIZZIE! what ya got p.m. crew?
p.s. there are several people i haven't seen in a while....where ya'll at?
6 Rounds in 15:00
10 Wallball shots, 10 # ball
10 Sit-ups
10 Good Mornings
10 rounds. My abd will be sore tomorrow. No pain no gain!
13 rounds plus 5 wall balls
14 pound, sit-ups, back extensions.
That got my back sore as crap. Have a feeling I'll feel this in the morbing
Amber 14# RX
12rds + 6WB
feeling those abbies tonight
amber u got me Rx 12 rd plus 5 wb
Just finished my 50/50 at the house, sit-ups, push ups
Drew 16 rounds + 3 ghds Rx
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