Sat, 2 Apr 2011

Skill work/warmup (from Gymnasticswod.com)

5 rounds of:

• 10 Tuck Ups (video)
• 10 Straddle Ups (video)
• 10 V Ups (video)
• 10 Leg Circles (video) to your right
• 10 Leg Circles to your left
• Recover 1 minute between rounds

Note: the above workout is for skill and technique not against the clock.  Ensure proper movements and check the videos for technique if you are unsure.

WOD

Seven rounds for time of:

• 10 Wall ball shots, 9kg/7kg
• 10 Pull-ups

Scaling:

• Level 0: WBS at 7kg/4kg, jumping pull-ups
• Level 1+: Rx’d

Michele gets airborne

By Adam · In WODs

One Response to “Wall ball shots & pull-ups”

1. Chris says:

   April 2, 2011 at 10:17 am

   Name: Time/ Level, wall ball weight

   John K: 5.05 / 1
   Sarah F: 5.35 / 0
   Clare O: 8.12 / 0, 4kg
   Lou R: 9.00 / 0, 6kg
   Georgia: 9.22 / 0, 6kg
   Jarrod: 10.30 / 0, 7kg
   Lyndon: 10.55 / 0, 7kg
   Nick D: 10.37 / 0, 7kg
   Katrin: 8.42 / 0, 4kg
   Soula: 8.05 / 1 9kg
   Fleur: 9.29 / 0, 4kg
   Lawrence: 12.32 / 0, 7kg

   Great intensity this morning!

   Reply