WOD
21-15-9 reps of
Sumo deadlift high pull
Wall Ball
Pull ups
Advanced: Males, 95lb SDHP, 20lb ball, 10 foot target
Ladies, 65lb SDHP, 16lb ball, 10 foot target
Intermediate: Males, 75lb SDHP, 16lb ball, 10 foot target
Ladies, 45lb SDHP, 12lb ball, 10 foot target
Beginner: Males, 55lb SDHP, 16lb ball, 8 foot target
Ladies, 30lb SDHP, 12lb ball, 8 foot target
Beginners can do jumping or gravitron pull ups, or use bands if they are available.
All levels finish with one minute front lever work
Advanced - 6min 56sec.
ReplyDeleteThe pull ups were evil, I think my hands are going to peel soon.
I forgot to do my levers! sigh.
Multiple Complications on this one:
ReplyDelete1) Not allowed to do wallballs in the part of the gym that has the barbells and gravitron (ceilings are only about 10ft with dropped panels and hanging lights).
2) Got busy and some people were alternating on the gravitron and had "3 more sets" right in the middle of my workout >_<
3) Some girl took the 30lb barbell while I was on the gravitron, even though it was right next to my bag and running timer.
All of that being said, time was 25:33 with 30lb SDHP, 30lb Thruster subbed for wallball (per CF site) and my rounds went more like this:
21 SDHP, Thruster, 43% BW pull-ups
15 SDHP, Thruster, 2 jumping pull-ups
9 SDHP, Thruster, 15 43%BW P/U, 9 43% BW P/U
But damn was I red and sweaty after that one...and full of anti-ymca rage LOL
PS. I think my time would've been more like 19 or 20 without all the waiting time :P
ReplyDeleteGood to see you Givin'er though Danielle. I'm glad you make the best of what you've got to work out in right now
ReplyDelete6:18
ReplyDeleteMegz and I were a little too close for comfort here. I'm feeling the pressure ;)