Workout of the Day (WOD): 28-Jul-2010
2-min Mobility: Double Lax Ball
5-min Skill: Muscle-ups
3 rounds not for time: 10 pushups, 10 ring dips, 10 Knees 2 Elbows
For Time:
0-100 Swings (24/16kg or 50/35lbs): At the top of every minute do 5 burpees
0-100 Box Jumps (20/16″): At the top of every minute do 5 Pull-ups
Time limit on final WOD is at 50 min past the hour
Scaling Options:
L1 | 20/12kg or 40/25-lbs, Step-ups
L2 | 16/8kg or 30/15-lbs, Step-ups
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4 Responses to “Workout of the Day (WOD): 28-Jul-2010”
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Unfortunately, I missed class at CFP this AM and did the WOD at work. This was a tough one. The combo of swings and burpees completely gassed me and the sweat-show was spectacular! 21:21 Rx.
Totally enjoying the Lax ball work on the thoracic.
I guess when a workout is only “slightly soul-crushing,” its not too bad of a day. Thinking the box jumps will be easy after the KB swings is a mistake considering that your hips will be dead by the time you get there. 14:32 RX.
I huffed and puffed by way through this one with the 9:30 crew (which I guess I am a part of now!!). 13:00 flat rxd….the box jumps were the worst part for me…somthing about lifting my body off of the earth after working midnights does not work well!! Looking forward to a much needed rest day tomorrow and a CFP girls night!!!
13:57 Rx Just making sure that I post my time so Needham doesnt tell me that it doesnt count.