-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.
9:57 (25# ball) There are only 2 30# in the gym.
10:58 (45# lunge, 15# SB, 18″ box)
11:15 (37# lunge, 15# SB, 18″ box)
10:06 – RX I used one of the 30’s David mentioned.
9:54 (50#, 15#)
9:21 (57# rest Rx)
6:01 rx
whoops, 6:01 rx
11:23 (35# lunge, 15# SB, 14″ box)
8:30 (57# lunge, rest Rx)
11:42 (21 @ 65# then 24 @ 55#, the rest rx)
12:28 @67#, 20#
My left leg doesn’t work for lunges apparently…
11:28 rx.
12:32 (40#, 15#, 20″)
WOD: 9:56 (65#, 15, 20″)
10:23 rx
11:55 (55#, rest RX)
11.32 rx
10:48 57#, rest RX
10:13 rx
6:17 rx
9:30 45#, 15# ball, 20in box. Took an easy day. Good plan.
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
11:10 rx
10:17 rx
yay to Lydia for sticking it out!!! You say “75% pastries” like it’s a bad thing …
Oh no. No regrets. Just inevitable consequences 😉
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
9:09 (57# lunge, rest rx)
11:11 (89# lunge, 25# ball)
Saturday makeup
10:52, 89# lunge, 30# slams, 24″ box)
Saturday make-up
12:28 (57#, 20#, 24″ box)
12:32 (40#,15#,20″)
11:38 (37# lunge, 20# ball, 24″ box)