Warm Up:
A little bit of everthing
Mobility:
Top to bottom
Wod:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
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Got through the wall ball by 17:18 Finished the rope climbs by 28:55.
ReplyDeleteUsed 25# DB, 14# Wall ball, 24kg KB, Assisted Ring Dips
Starting to feel better on the pull ups, got through 12-15 before re-gripping, KBs did 15, 8 then 7... Ring Dips still essentially non-existant, had to do 2-3 at a time with the band. Arms completely shot by the end of the WOD, failed the second rope climb by about 1' So I did 3.8 Rope climbs!
Good Wod!
Kym 17:55 15 HSQ bar 35#
ReplyDeleteVanda 21:10 25HSQC bar 25#
Ana 17:56 35 HSQ bar 35#
Claudia 17:28 25# HSQ, 35# Bar 30 BJ's oops
Susan 19:18 35 Bar, 25#
Gui 22:30 35/30# 45#
Beth 19:53 20# 35# No rope
Marcia 18:38 5@ 30 /25 45# 31:02 rope climb
Jess 21:26 15# 35# No Rope
Nice work Tracey and Marcia, oh and the rest of you did great as well.
Chris C. 13:39 rope 16:47
ReplyDeleteBelinda 13:41 Rope 16:09