Monday 1/20/2014 CrossFit Workout of the day
Warm up
3 sets of
5 Squat stretches
6 iron crosses
10 Modified Groiners
10 Wall Balls
Strength/Skill
Front Squats
Hold for a 2 sec pause down in the hole (at the bottom)
5-5-5-5-5
Training (Met-Con)
“Open workout 13.3”
Complete as many Reps as possible in 12 mins
150 Wall balls (20/14) (10/9ft)
90 Double-unders
30 Muscle-ups
Scale options:
Scale weight on ball
Scale MU with Chest to bar pull ups
2014 01 19
Was absolutely petrified for this WOD. Ended up with 180 with a 12 lb ball.
Happy to have gotten through those wall balls, they were killer, my legs have been shaking ever since!!
185 # on last squat. set;
Serious wall ball action this morning.
Got through the wall balls and 142 singles.
Nice job 6:30!
Jumped in for metcon after strength class. 145 Rx. Stupid wall balls.
252. Got through wall balls and DU’s and 12 chest to bar. Hard to walk. I need to sit down when I pee…
Now I know what WOD to get back to in a month or so to track progress…. Nuff said.
I am very happy. Last year I did all the Wall balls and 40 DUs. Today I to completed the DUs and did 4 C2B!!! I l need to train my DUs. I can only do one at a time! I would have scored much better if I had been able to do unbroken DUs.