Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20" box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24" box, 16lb ball), Graham Holmberg 35:42 (500m run).
Post time to comments.
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
WOD Demo with Mikko Salo and Graham Holmberg video [wmv] [mov]
Austin Malleolo on today's WOD - video [wmv] [mov]
Big Dawgs
ReplyDeleteas Rx’d
Women - 1.5 pood/20” box/14# ball
Pack:
Three rounds for time of:
22 Kettlebell swings, 1.5 pood
22 Box jump, 20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 14-20 pound ball
Women - 1 pood/20”/10-14#
Puppies:
Three rounds for time of:
15 Kettlebell swings, 12-20 pound
15 Box jump, 15-20 inch box
Run 400 meters
15 Burpees
15 Wall ball shots, 5-10 pound ball
Scaled WOD Courtesy of BrandX
This will be a great wod. I may have to scale back to 1.5 pood. we shall see. Caroline is coming to do the wod today
ReplyDeleteYOWZA - that was a tough WOD!!
ReplyDelete27:09
Pack - 26# KB 14# WB
THAT was serious.
ReplyDelete3 rounds: 24:40
ReplyDeletethen 1 more round for total time of 33:something
1.5 pood, 20" box, 14# ball
SOMETHING AROUND 30:00, I WAS HAVING A HARD TIME STAYING FOCUSED. MAYBE IT WAS THE CONSTANT PULL ON MY HAMSTRING AND LOWER BUTT? IF THAT IS THE CORRECT WORDING THERE. HAD FUN DOING IT THOUGH. WENT PACK, 1.5 POOD, 24" BOX, 20# WALL BALL. PAUL WAS SMOKING TONIGHT.
ReplyDeleteThis comment has been removed by the author.
ReplyDelete44:33 rx that was a great wod. had to pace to keep from blowing up. those kettle bells were bruisers.
ReplyDelete49 burpees before wod
48 burpees after wod
43:50 Rx it was another ELF sighting tonight. kettle bells were the only unbroken exercise throughout the whole wod.
ReplyDeletethanks to Grant for going out on the runs with me and to Kelly for posting a time to beat because i was out of cookies after the first round