WOD
2 rounds for time:
400m Run
30 Box Jumps
30 Wall Ball
800m Run
30 Kettle Bell Swings (1.5/ 1 pood)
30 Double-Unders
(Post time to comments)
"Glute Ham Developer Hip Extension: Set up so that the pelvis is clear of the pads, and without any movement in the torso, extend and flex at the hip only."Image and Quote from CrossFit.com archives
9 comments:
For some weird reason, I'm looking forward to this WOD...
Me too! Looks like a tough, sweaty, collapse-on-the-blue-mat-when-you're-done type of one.
Oh crap.
Lets hope we can get the WOD in while its still 66 degrees outside!
I will be their in spirit but not in person.
Spirits tend to get really bad times, and they scale heavily.
Evan, this gave me a really awesome endorphin rush that's still kicking. GREAT work out! I know it sucked, but that was awesome.
Abe - 22:54
Pat - 23:50
Brian - 24:25
Kristian - 27:21
Oliver - 27:55
Steve H - 29:45
Dan H - 30:35
Jason - 31:14
Keith - 31:35 (3x singles)
John H - 32:12 (3x singles)
John M. - 31:34 (15# wb, 35# kb)
Donte - 35:10 (15# wb, 2x singles)
Mark - 25:55 (35#, singles)
Rachel - 26:39
Anita - 36:46 (tuck jumps)
Deb - 29:41 (singles)
Julie - 9:23 (1 rd, 10 wb, 18 kb, 2x Singles)
Good time spread!
Recipe for a sub 20 time:
1. Repeatable 1:15 400's
2. Sub 3:00 800's
3. Pace yourself before a move that you know you can do unbroken. You will save time.
On Ramp WOD - Bear Complex
Alex - 65, 65, 65, 65, 105x5
John D - 65, 65, 65, 65, 105x5 (rom)
Steve - 45, 65, 75, 75, 75
Todd - 45, 45, 55, 55, 65
Kim - 15, 25, 25, x, x
Andrea - 15, 30, 30, 30, 30
Leisa - 15, 30, 35, x, x
Evan - x, x, 95, 105, 115
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