Aug 17, 2010

WEDNESDAY 100818

Skills: One legged squats, max unbroken reps. If you're having trouble, try standing on the box and executing the squat.

then..

For time:
21-15-9 reps of:
Wall balls (20#/14#)
Ring Dips
KB swings (55#/35#)

Post reps/time to comments.

12 comments:

Hoys said...

5:51 as Rx; 7 one legged squats off the box....needs work!

Great to do this WOD all together....made me think of Gladiator but with Phil B yelling: "As ONE!"


also did push press 115x4 for 3 sets

craigrr said...

Fun morning with a big group this morning, lots of energy and incentive for intensity...

5:22 as Rxd; I tried ring dips for the first time since Jan 10; previously I've substituted HSPU for all ring dips; I think I did about 1/2 to 3/4 of a full rep becasue of pain; I'll probably go back to HSPU as a subsitutue

Worked with the Foundations class from last week on today's WOD; there were still 15 - 20 coming back; we had a lot of help from the group who did the WOD earlier...much appreciated

Phil B said...

Rx: Low 5's (failed to start my watch).

One-legged squats completely torched my legs. 13 reps each side.

Jim, you're right, it was fun doing this together. and by fun, I mean almost throwing up a couple of minutes after finishing.

George said...

6:10 as RX
great energy in the gym this morning. it was great to see so many guys from the foundation class hitting a hard workout this morning.

Jen B said...

14# wall balls
I scaled the ring dips by using the blue band.
16 kg KBS

8:40

Adam said...

4:23....that sucked. My lungs hurt a little like Fran.

Neal said...

6:24...man, those ring dips killed me!! Got lots of work to do there. Awesome crew this morning...loved suckin it down together.

also did push press...4 sets of 4x 115.

Jim and I are meeting at 0530 at the track for tomorrow's WOD if anyone wants to join us.

Josh D said...

Adam embarrased me this afternoon. 5 flat as RXd. Single leg squats need a lot of work. Used vertical bar on the pull up frame for balance, 12 ea with a lot of help.

Jimmyk said...

7:05 as Rx'd. Did this WOD on Thursday.

Brian said...

I made up the PJ from yesterday.

Brian said...

I made this up Saturday: 14:00
Struggled w/ ring dips, but got them done.

J. O'B said...

8:12
No 20# medball so had to use 14#