WOD
2 rounds:
- Wall Ball (20/14#) 1 min
- Box Jump (24/20″) 1 min
- Burpee 1 min
Rest 12 min btwn rounds, during which:
- Practice Front and Back Levers
- Perform 10 Hollow Rocks
- Foam Roll / Lacrosse Ball Shoulders and Forearms
Notes
- Today we are targeting a very high power output over 3 full minutes, so attack each movement as such.
I love the pic. Will the workout include all of those scenes? I can’t wait to find out.
cool pic though it probably needs px90 and insanity in there for public opinion…standard comparison i always getasked about.
8# wall ball: 69, 73
72 & 75 rx
65 and 61 Rx.
I think this might be my first Rx!
@ home WOD in my tiny dutch bedroom. Just enough space on the floor to do:
150 burpees for time.
UGH. 18:21. Did them in sets of 25 w/ about 1 min rest between sets. As my worst CF move ever, Im just happy I finished.
8# wb 18″ box- 60,60
65,65 @16#
70, 63 (Rx, stand up & step off box)
splits about 30/20/20
79, 80 rx
61,60 rx
67 and 63 RX
62/67 Rx
80/83
56/64, 10# WB
66 & 63 (53# KB full swing subs for burpee, everything else Rx)
65, 65 @ 12#
79, 79 @ 20#
Sat make up
60, 63 (10# WB, 18″Box)
61, 61 @ 10#
@work
W/ 16# wallball…no 20s 🙁
83, 82