White Water
Who brought the glowstick?
WOD 9/9/11
15 heavy wall ball shots x3 (heavier than normal), then 5 light wall ball shots x3 (one size lighter than your normal med-ball, throwing as high as possible; go outside for these if you’re throwing it into the roof)
4 Rounds For time:
400M run
10 Power Snatch (95/65)
30 Double Unders
10 Sumo Deadlift High Pulls (same bar)
Cashout- Hamstring stretch with a partner
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Looks like a fun WOD I am gonna try to make noon
I did REAL DOUBLE UNDERS in the workout…initially I did the one jump in between then ban all of the sudden I was knock ’em out! I am so proud!
53; 20 DU 21:28
I originally misread that as throwing a wall-ball that is 3 times heavier than normal. Holy crap!
Great job Amber! Keep working at them so you don’t lose it
AMBER!!! Great job!
20:19 – 75#, DUs & run RX
Fun workout!
looks like a good one, but my back would HATE me if I did this today after doing front squats yesterday 🙁
and WTG amber on the DUs!!!
I think this will be #7 today
I want to know if anyone hit the ceiling and had to take the med ball outside! And I want more comments so we don’t have to do 100 burpees!
Not making it out there today, but I’ll be there tomorrow at 10…As long as I don’t party too hard tonight.
Felt frisky so I went to the globo gym on my way home from work. Did the WOD from 9:1:11
16:06 RX
5 Rounds For time:
5 cleans (135/95)
20 sit-ups
10 DL (same bar)
20 Russian twist – 10# ball
I didn’t get to the box today ….. Sheree if we had been there they would have made us throw them outside !! 🙂
Right, Serennah! I was just wondering if anybody was as good as WE are!!!
I punked out on the run today and had to scale the last 3rds to 200m. If anyone has tips on building endurance, I’m all ears!
21:28 w/53# and all double unders. 🙁
More posts please….get it to 20!
Lots and lots of CF!
Haha yea, I keep waiting for running to be one of those things I randomly get good at. I’ll keep working on it until then. 🙂
Twenty pound Med balls are hard to catch.
They are even harder to throw.
18:35 RX on the WOD.
Felt great to do the WOD outside.
And this makes twenty! I LOVE CFB!
Felt great to do the entire WOD outside……..my running is better but I still suck! Haha. I can see improvements since I started, so there is hope!!!
hope this is comment #20……..
18:31 RX
16:26 rx. Enjoyed the class.
16:26 RX I would have love to of done this one all outside. The weather was nice. Great class Sean.
I have to get better at running in these workouts.
If I remember correctly my time was 23:24….53# and singles. Running is not my fav….but.glad I did it. I need to be doing more of it on my.own.:-) thanks Sean!