Wednesday
400 meter run
40 wall balls
40 kb swings
400 meter run
30 wall balls
30 kb swings
400 meter run
20 wall balls
20 kb swings
400 meter run
10 wall balls
10 kb swings
Kb swings are sinlge arm russian kb swings. Split reps each round in half, so the round of 40 would 20 swings with the left and then 20 swings with the right. Partition as needed. Weight for the wall ball is 20/14 and the kb is 1.5/1.
Post wod
40 ghd sit ups
Hip mobility drills
i second kelsey, the workout was hard and sucks even more when no one is there to share your misery.
ReplyDeleteWOD Rx: 17:01
400m splits: 1:16, 1:44, 1:50, 1:49
tried to pace the first run, but it did not matter. the wheels will fall off. for me it was on the 30 set of WBs. too many breaks. felt like i was going to vomit, damn pre-WOD protein shake.
post: 40 GHD sit ups
Just a tip for people with wall balls: never drop your ball. That doesn't necessarily mean go unbroken. If you need to take a short break, catch it, step toward the wall, and sandwich it between your body and the wall while you collect yourself. Whenever you drop it, you always spend way too much time resting and thinking about it, not to mention having to bend over and pick it up again.
ReplyDeleteI'm looking forward to this one, I just hope it isn't raining at the time.
@Drywall: Thanks for that tip. Once I get tired I always drop the damn ball after every rep. Psychologically I think it is easier not catching it, but when I think about it I expend even more energy bending over and picking that little fucker up again:(
ReplyDeleteI hope to make it in for this one this evening, but I am definitely not looking forward to it:( If I can't make the 6pm I will make it up tomorrow.
Any guys going 2 pood on this one? Besides Doc?
ReplyDeleteWOD RX: 14:51. Never dropped the ball or put down the kettlebell. Broke once on wall ball using my sandwich technique on the 30 set. Last 2 runs were very slow, just over 2mins.
ReplyDeleteRX - 17:36
ReplyDeletebroke up the wallballs to 10 every time. those get me. slow runs. tough wod.
Drywall and Tyler breezed through this fucker like it was nothing.
ReplyDeleteI decided to bring a friend to try out CF during this awful WOD. She says she will come back though:)
I forgot my time....I think it was close to 20 mins...BRUTAL!
I think my 400s were nearing the 3min mark because of my messed up foot, so this one sucked bad for me.
ReplyDeleteSomething like 22:30 @ 2pood.
Wall balls still continue to be the bane of my existence.
if anyone wants to join in on the fun, im going in at 9am to do the crossfit endurance workout from either tuesday or wednesday
ReplyDeleteIf anyone wants to join in on the fun, I'm going to do a stink and drink Friday night. Location TBD but it will be local. Who's in?
ReplyDeleteWOD: 18:35 @ 16#/1 pood. Felt like I was waddling through runs 2-4. Fun one. Count me in for drinking since I'm just now realizing the challenge got moved! (check the page)
ReplyDelete