Friday: Kipping and Lunge WOD

-New free-standing wallball target

 

Spend the first 10-15 minutes working on kipping. Use the bar and the rings for practice.

WOD
21-15-9

  • Alternating Lunges R+L=1 (M-95 W-65)
  • Slam ball (M-30 W-20)
  • Box Jump (M-24 W-20)

*Lunges are done with a barbel (and desired weight) on your back and counted R+L=1.

33 thoughts on “Friday: Kipping and Lunge WOD

  1. 9:57 (25# ball) There are only 2 30# in the gym.

  2. 10:58 (45# lunge, 15# SB, 18″ box)

  3. 11:15 (37# lunge, 15# SB, 18″ box)

  4. 10:06 – RX I used one of the 30’s David mentioned.

  5. 9:54 (50#, 15#)

  6. whoops, 6:01 rx

  7. 11:23 (35# lunge, 15# SB, 14″ box)

  8. 8:30 (57# lunge, rest Rx)

  9. 11:42 (21 @ 65# then 24 @ 55#, the rest rx)

  10. 12:28 @67#, 20#
    My left leg doesn’t work for lunges apparently…

  11. 12:32 (40#, 15#, 20″)

  12. WOD: 9:56 (65#, 15, 20″)

  13. 10:48 57#, rest RX

  14. 9:30 45#, 15# ball, 20in box. Took an easy day. Good plan.

  15. make up on Saturday:

    14:33 (45# lunges, 15# ball) including many breaks…12 days without crossfit, eating 75% pastries, jetlag, and sleep deprivation: barf city

  16. 10:17 rx

    yay to Lydia for sticking it out!!! You say “75% pastries” like it’s a bad thing …

    1. Oh no. No regrets. Just inevitable consequences 😉

  17. I’m with Lydia: a lot of traveling and sickness. Which is my excuse for using only 67 pounds, then taking even that off the bar halfway through… and a 20-pound ball. Time: 11:37

  18. 9:09 (57# lunge, rest rx)

  19. 11:11 (89# lunge, 25# ball)

  20. Saturday makeup
    10:52, 89# lunge, 30# slams, 24″ box)

  21. Saturday make-up
    12:28 (57#, 20#, 24″ box)

  22. 12:32 (40#,15#,20″)

  23. 11:38 (37# lunge, 20# ball, 24″ box)

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