September 22, 2012

Saturday 120922

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

Post time to comments.

Compare to 111113.

HSPU_Instructional_th.jpg

Enlarge image

Is this a good starting position for a handstand push-up and why?


"A Short Running Lesson, Part 2: Unweighting" with Dr. Nicholas Romanov, CrossFit Journal preview video [wmv] [mov] [HD mov]


WOD Demo with Nicole Gordon - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Posted by Pukie at September 22, 2012 5:00 PM
Comments

I'd move her hands out a little more just so she isn't lowering straight down

Comment #1 - Posted by: Johnny O m/20/6'/210 at September 21, 2012 5:25 PM

Burpee wall balls. Sweet. :)

Comment #2 - Posted by: MarieJacques at September 21, 2012 5:47 PM

Too far away from the wall and her head needs to be in front of her shoulders at the top, like a press or thruster, just upside down. Abs could be more hollow too.

Comment #3 - Posted by: Pat at September 21, 2012 5:51 PM

Need hollow body, tuck chin, and never arch the back like that.

Comment #4 - Posted by: Rob Southards at September 21, 2012 6:30 PM

This looks like fun! Im going to try the wall ball burpee as well!

Comment #5 - Posted by: MrFrench at September 21, 2012 6:48 PM

7:42 as rx'd

Comment #6 - Posted by: fathertyme 34/m/6'/175# at September 21, 2012 6:50 PM

Subs?

Comment #7 - Posted by: Jim at September 21, 2012 6:58 PM

Jim :

Sit-Up Wall balls and tuck you feet under dumbels if you need stability.

Regular wall ball and scale the weight.

Comment #8 - Posted by: JLechasseur at September 21, 2012 7:04 PM

She's hot!!!!

Comment #9 - Posted by: BJ at September 21, 2012 7:05 PM

Simple enough- thanks #8

Comment #10 - Posted by: Jim at September 21, 2012 7:08 PM

You should be facing the wall for hspu, that way you can achieve the hollow body position

Comment #11 - Posted by: Rachel at September 21, 2012 7:25 PM

Subbed in situp wall balls coz no GHD
Used 10kg medball for wall balls
Used 3kg medball for situp wall balls (prob will use 5kg next time as 3kg was a little light)

7:58 (but stopped to convince guy upstairs I wasn't having a domestic as he heard all the banging on the walls! haha - so I probably got around 6mins something lol)

Fun little WOD - now off to play Skyrim!

Comment #12 - Posted by: Chris Bellette at September 21, 2012 7:42 PM

7:34

Scaled GHD wall-balls to GHD sit-ups
Scaled wall-ball 2-fer-1s to 7kg

Comment #13 - Posted by: Brett (M/24/188cm/77kg) at September 21, 2012 7:54 PM

so each 2 for 1 is one rep right?

Comment #14 - Posted by: Brice at September 21, 2012 8:09 PM

While coaching this, I tell everyone to keep there eyes on me or an object that is level on the other side of the room as I walk around. This keeps them in a neutral cervical position. I like the hollow core comments too. This is usually the first to go on long wods. Lumbar posture is essential.

Comment #15 - Posted by: geb at September 21, 2012 8:12 PM

Keep the head neutral. Extension is ok if she is still squeezing her butt and belly tight

Comment #16 - Posted by: Chris S at September 21, 2012 9:02 PM

NO: Back need be not curved- to prevent spinal issue- hands further out- for more supportive base.I assume shoulder width is still the status quo

Comment #17 - Posted by: Christopher at September 21, 2012 11:04 PM

No GHD, Situp wall-ball will have to do.
I don't understand "2-fer-1's". Since i'm deployed streaming the WOD demo is difficult.

Comment #18 - Posted by: Shawn K at September 22, 2012 12:29 AM

M/198/90kg

10:15.. first time

Comment #19 - Posted by: Firepower at September 22, 2012 2:44 AM

For sub I did 42-30-18 reps of normal wall ball instead of "2-fer-1s" because my ball is heavier and I couldn't catch a good technic (after WOD I saw a video and now everything clear)and 42-30-18 reps of sit ups with 12 kg (27 pounds) medicine ball overhead.

Was it good substitution in your opinion?

Comment #20 - Posted by: Paciek at September 22, 2012 3:07 AM

M/26/5'11''/180lbs
9:20 Rx and then again thirty minutes later...
6:44 Rx
Shot the Ball from the overhead position. NOT from the chest.

Comment #21 - Posted by: Stephen at September 22, 2012 4:21 AM

5:16

21-15-9
25# wall ball 2frs to 9'
15# ghd sit ups

Comment #22 - Posted by: ART/M/43/5'5"/148 at September 22, 2012 5:01 AM

can't wait to do this looks like a suck fest

Comment #23 - Posted by: zak at September 22, 2012 5:04 AM

Her lower back will be extremely sore tomorrow if she does too many of those like that.

Comment #24 - Posted by: Allison at September 22, 2012 5:09 AM

5:12

20lb Wall ball
14lb GHD med ball

**Ball went overhead going back but thrown from the chest on the way back up.

Comment #25 - Posted by: GIPPER at September 22, 2012 5:29 AM

Off topic sanity check... Anyone else mow their lawn for time?

Comment #26 - Posted by: SomeBro at September 22, 2012 5:50 AM

female/15 years old/141#/5'2"

Did "Grace" (I've been trying to get all of the benchmark girls done): 4:14, w/85#

@#24 SomeBro: I totally do! My PR is 27 minutes for about a half acre lawn. My mower doesn't propell itself. Excellent workout. :D

Comment #27 - Posted by: Ariel at September 22, 2012 6:02 AM

GHD Wall balls are no f-ing joke. And I'm not really coordinated enough for the 2 in 1 wall ball.  Got smacked in the face with the ball 

Comment #28 - Posted by: Jamiemc4525 at September 22, 2012 6:25 AM

@24

I have a 1/8ac lawn and mow it with the old school reel mower. My best time (with blade sharp and grass not too tall) is 40min.

Comment #29 - Posted by: trudd at September 22, 2012 6:26 AM

5:18 RX'd

Comment #30 - Posted by: BH2 at September 22, 2012 7:15 AM

6:55. Rx'd ghd, 30lb 2-fer-1's. This one was no joke.

Comment #31 - Posted by: mack at September 22, 2012 7:31 AM

Great demo video Trident CF! Nice work Miss Gordon.

When I've done twofers before I scaled to catch the WB on my way down from 2nd squat. I also had to throw the ball higher to make the timing work. What r everybody's thoughts on continuous vs single reps for the twofer?

Comment #32 - Posted by: Lars at September 22, 2012 8:21 AM

M/24/180/5'8"

subbed sit-ups with 20lbs WB overhead due to no ghd machine
2-fer-1's WB 20lbs.

7:19

Comment #33 - Posted by: Bad_Bad at September 22, 2012 9:09 AM

Long story but I cannot access the videos. Can someone briefly explain the 2-fer-1?

Comment #34 - Posted by: Rob at September 22, 2012 9:27 AM

M/20/148/5'9"

only had a 4kg medicine ball for both exercises, and did the GHD wall-balls only from the ground, so my time of 4:28 was easier to get

Comment #35 - Posted by: Nick_nada at September 22, 2012 9:44 AM

Mod GHD to wall ball sit ups 6' target
6:16

Comment #36 - Posted by: phill 37deg21'41"N 118deg23'43"W at September 22, 2012 10:26 AM

#24, yes I mow my lawn for time. Its almost a half acre with a push mower, and in VA humidity it sucks.

Comment #37 - Posted by: drew at September 22, 2012 10:46 AM

m/42/5'8"/175

7:42

GHD used w/10# plate
Wall ball shots as Rx'd

Comment #38 - Posted by: Mike A. at September 22, 2012 10:55 AM

MOD
21-15-9

Makeshift GHD (box + weight stand to secure feet) w/10lb
21 Wall Balls w/20lb
21 squats

2 cycles (1st = 5:46, rest 5 minutes, 2nd = 5:50)

more throws than overhead on GHDs (lower back twinge)

Comment #39 - Posted by: Mazzone, Chantilly at September 22, 2012 11:29 AM

M/52/153/1-1-06

"Cindy, Interrupted"

AMRAP 5:00
5PU/10Push-ups/15 Squats
Rest 3:00
AMRAP 5:00
5PU/10 Push-ups/15 Squats
Rest 3:00
AMRAP 5:00
5PU/10 Push-ups/15 Squats

5+10Squats/5+5PU/4 +10Squats

Comment #40 - Posted by: bingo at September 22, 2012 11:40 AM

ROB: 2 for 1 Wall Ball -

Do a wall ball. While the ball is in the air, squat again, extend all the way up, and try to catch it on the way down like you normally would. If you can't catch it in the up position, reset, and continue.

Basically, an extra squat in the middle of the wall ball movement.

Comment #41 - Posted by: allan at September 22, 2012 11:52 AM

m.32.69.170;
4:45;

sub'd 10lb decline sit-up WBs;
2-fer-1s as Rx'd;

set 1: 2:00;
set 2: 1:25;
set 3: 1:20;

Comment #42 - Posted by: djf at September 22, 2012 11:58 AM

Sean 5.35

Comment #43 - Posted by: sean snyder at September 22, 2012 11:59 AM

Only mod was "non-2fer". Couldn't get solid technique for 2fer. 4:58

Comment #44 - Posted by: Erik at September 22, 2012 11:59 AM

9:00
not fast enough to do the 2fer so would do a wall ball and then an air squat in between with the 20lb ball. rx'd the ghd

Comment #45 - Posted by: Matt L M/29/5'9/155 at September 22, 2012 12:04 PM

8:00
Sub 8# ball for GHD. Gym didn't have a 10#.
Sub 7KG ball for wall ball. No 20#.
air squats seperate due to low ceiling height. Not enough time to do a 2 for 1.
My gym is not built for xfit. Need to find another.

Comment #46 - Posted by: Dustin T at September 22, 2012 1:29 PM

M/22/5'11"/189
6:54.5

GHD sit-ups, 12# ball; otherwise, RX'd

Comment #47 - Posted by: Miles Forks at September 22, 2012 1:50 PM

M/42/70"/205

7:49

Scaled WOD as follows:

Did a round of regular wall ball throws then did round of air squats to make up for the inability to do 2 fer's. From there I moved to Abmat sit-ups. For the sit-ups I started fully extended, knees slightly bend and feet on the floor with the wall ball in hand overhead. I raised the ball from over head and sat up in one continuous motion with the ball ending up on/between my knees. Then reversed the movement until I was back in the starting position. I did not anchor my feet. Fun, fast and efficient. Nice WO.

Comment #48 - Posted by: Glenn at September 22, 2012 1:58 PM

6:08... 10lbs as rx'd 15lbs on the ball wall as rx'd heaviest they had...

Coming off a rest day this was the perfect fun workout... Need to put this in my FUN category or anyone who is new to CF...this would be an awesome one to pull out of your bag of WOD'S...:-)

m/37/186

Comment #49 - Posted by: Antoinne at September 22, 2012 2:09 PM

7:57

Comment #50 - Posted by: redheadontherun at September 22, 2012 2:13 PM

9:37
10# dumbbell
no 2fers. squats, then 20# wallball

Comment #51 - Posted by: Randy M/36/155 at September 22, 2012 2:24 PM

No GHD-Sub sit ups w 8# ball, the rest as RX.
10:31
3rd week of CF!

Comment #52 - Posted by: GDP541 at September 22, 2012 2:41 PM

100% ineffective method for teaching proper form: posting open-ended questions underneath a picture. HQ: YOU ARE THE AUTHORITY - please simply address the teaching points for proper technique so we know, for certain, what's right and what's wrong. I speak to this matter as a career teacher with a graduate degree in educational science.

Comment #53 - Posted by: JHQ at September 22, 2012 2:50 PM

6:22 as Rx'd

Comment #54 - Posted by: Jetté 43/M/5'11"/17 at September 22, 2012 2:54 PM

No GHD-Sub sit ups w 8# ball, the rest as RX.
10:31
3rd week of CF!

Comment #55 - Posted by: GDP541 at September 22, 2012 3:05 PM

M/33/5'6/166

As Rx: 4:56

Plus 2 mile run

Week 2 CF

Comment #56 - Posted by: Aldo V. at September 22, 2012 3:32 PM

f/43/180/5'10"

Totally off topic.

I did Isabell... 30 reps of 95# snatch (power)

5:29

Now that I know I can do 30 snatches at that weight, I should be able to go faster.

Comment #57 - Posted by: JuliePlatt at September 22, 2012 3:36 PM

M/35/5'9"/154lbs

as Rx'd 7:04

Comment #58 - Posted by: Jean-Jamil Rojer at September 22, 2012 3:41 PM

Regarding the photo:
Is it a good starting position and why?

Yes. She is inverted and her arms are extended. Now all she has to do is lower her self down and press back up to the starting position.

Was that so difficult?

Comment #59 - Posted by: B. Rhaly at September 22, 2012 3:44 PM

M/39/6'1"/190

as Rx'd 7:03

Comment #60 - Posted by: Dan G. Ashland,WI at September 22, 2012 3:53 PM

So #48 do you just give your science students the answers to the tests?? The question is there for those who need help on technique. He asks the question because he wants participation. He wants you to actively find a solution. If you didn't know the answer you could definitely watch a video in the video demo's or probably find the answer via google and then participate in the discussion.

m/27/5'11/182

decline sit-ups 2f1 Rx 7:07

Comment #61 - Posted by: JDG at September 22, 2012 3:56 PM

She needs to be looking at the far wall which will bring her head through her shoulders. That will help to straighten out her back, and create more stability in her shoulders. Just like doing a press. She could also rotate her hands slightly so her thumbs point more towards the wall.

Comment #62 - Posted by: Darrick at September 22, 2012 3:57 PM

TKA over 5 months ago, Progress is good, 6 month Ortho check up next week
21-15-9 reps for time of:
Abmat heavy bag wall ball shots, 20 pound ball
Wallball 20 pound ball
5:09
M/54/6’/204

Comment #63 - Posted by: Pete In Sun City at September 22, 2012 3:57 PM

I tried this out and subbed sit ups with a 15# ball. The workout didn't seem too bad and I thought I'd done something wrong... Then I tried GHD's with a 10# dumbbell and realized what a game changer that is!

Comment #64 - Posted by: coyo at September 22, 2012 4:21 PM

M/22/6'2/213
Rx 5:15
24 pounds medball

Comment #65 - Posted by: Mathieu Ruest at September 22, 2012 4:35 PM

m/21/5'8/160

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

Time: 5:42

Comment #66 - Posted by: Drewpy at September 22, 2012 4:50 PM

M/5'6/155

9:59 rx

Comment #67 - Posted by: Mike H at September 22, 2012 5:05 PM

As rx'd 7:26. 34 second PR.

Comment #68 - Posted by: Kurt M/38/185 at September 22, 2012 5:19 PM

6:34

Comment #69 - Posted by: Eric at September 22, 2012 5:47 PM

21-15-9
Anchored sit ups with 20# dumbbell overhead
1 thruster(40#) & 1 squat for Wallball "2-fer-1s"

11:04

Comment #70 - Posted by: Saganamooo at September 22, 2012 6:40 PM

#48 there is plenty of info on this site(exercises and demos, crossfit journal ) that will teach you the movements. if you are learning a new movement I would't think you would get your info from a picture that says is this good form. I would look at that picture and try and find info elsewhere to see if its right. I think these pictures are great they get you thinking critically. thanks CrossFit hq

Comment #71 - Posted by: zak at September 22, 2012 6:58 PM

Sub'd sit up wallball w/ 10# ball
12# wallball "2-fer-1s"
5:30

Comment #72 - Posted by: scfd1_9607 at September 22, 2012 9:16 PM

m/33/5'10"/165

sit ups wall balls 10lbs ball

standard wall balls 20lbs ball

3:26

Comment #73 - Posted by: Ram at September 23, 2012 1:18 AM

7:22

Comment #74 - Posted by: TomO/46/M/200 at September 23, 2012 2:39 AM

8# for ghd
15 for 2 for 1's is what I had to work with today
7:41

Comment #75 - Posted by: jlg-50-165-5'10" at September 23, 2012 5:33 AM

10:35 ghd 14 lbs. Med ball

Comment #76 - Posted by: Jeff A. at September 23, 2012 7:44 AM

LOL, this Dr wanted to "put some hand" on the poor CrossFiter XD

Comment #77 - Posted by: Rob at September 23, 2012 7:53 AM

14# Wall Ball

10:08

Comment #78 - Posted by: TJO 185/45 at September 23, 2012 8:38 AM

8:51

Comment #79 - Posted by: myles456 at September 23, 2012 9:22 AM

No GHD so had to sub reg sit-up wall balls used 8/16 med ball 4:16.4 after being persuaded to do conventional AB workouts with a non-crossfit buddy

Comment #80 - Posted by: Cphil/26m/69"/156# at September 23, 2012 9:28 AM

Hey Folks,
To quickly respond: I agree that there is supplemental content on the main site to sift through to hopefully discover the main teaching points for a movement. However, CF (thankfully) continues to grow at a rapid rate and there are many new WODers who look to the site as the authority on teaching the movements. My proposal would be simply to list the actual teaching points for a movement (i.e. HSPU) then post a picture and ask the site's visitors to use the tools they've been given to think critically about the picture that was posted.
Of course I don't offer up the answers on the day of the test. But I sure as hell teach the answers in the unit that leads up to the test. In education, whether it's primary school or continuing ed., the job of the instructor is to provide the student with the tools they need in order to succeed and THEN let them do the rest.

Comment #81 - Posted by: JHQ at September 23, 2012 10:34 AM

M/185/6ft2 7:25
Fun modification. My homemade med ball is 19.something lbs,so that is what I used for both movements Modifying the first move took a little thought because my med ball does`nt bounce so I took two bungee cords wrapped around the tree to anchor my feet so I could be close enough to catch it. The two fer ones were kinda sorta ehhh. Trying to drop down and stand back up at times would be totally no repped if I was at a box and not a DIYer ( do it yourselfer) LOVED IT.

Comment #82 - Posted by: njaac71@aol.com at September 23, 2012 10:48 AM

7:03

#6 GHD
#15 2fers

Comment #83 - Posted by: Jason Rose at September 23, 2012 10:58 AM

M/35/154lbs/5'9"

As Rx'd in 7:22

Comment #84 - Posted by: Jean-Jamil Rojer at September 23, 2012 12:05 PM

M/27/5'8/184

7:01
rx'd weight
sub'd decline bench, due to no GHD

Comment #85 - Posted by: Gabe at September 23, 2012 12:18 PM

21-15-9
feet anchored w/ DB 10# situps no ab mat
20# wall ball with extra front squat at 10' target
5:41(5:54 last at 9' target)

Comment #86 - Posted by: Bells at September 23, 2012 2:45 PM

sub GHD fitball and box.
11:00

Comment #87 - Posted by: lucio1928,M/40/184cm/96kg at September 23, 2012 5:39 PM

F/25/5'4"/123

6:35
21-15-9
GHD Sit Ups with 15lb ball
20lb dynamax ball squat throws

Comment #88 - Posted by: Chelsey at September 23, 2012 7:04 PM

21-15-9
GHD sit ups
Back Extensions
Wall Balls
Air Squats

7:47

Comment #89 - Posted by: DPL at September 24, 2012 12:57 AM

5:27
8lb ball
sub monster tire wall ball sit ups & 1-fers

Comment #90 - Posted by: Hugh/m/44/75"/202 at September 24, 2012 5:23 AM

Nice work. Nicole Gordon is beautiful. I love how at the end when the camera pans out, there's a bunch of guys just staring at her. Enough said.

Comment #91 - Posted by: Lou at September 24, 2012 7:30 AM

Head should be neutral. That will probably sort out her spine as well. Unless she likes using her face as a brake...which I've done and it hurts.

Comment #92 - Posted by: Paul C at September 24, 2012 7:32 AM

Was at Red Rock in Vegas...
3 mile run
21:45
Then
10 PullUps
Then
21-15-9
20# Dumbell Thrusters
with 3 Rounds of 10 PushUps mixed in the thrusters
4:00
Godo Workout.

Comment #93 - Posted by: dyagg at September 24, 2012 9:33 AM

18 " box behind the GHD on GHD wall balls
(1st time doing that exercise)
Wall ball 2 fer 1's as rx'd
10:38

Comment #94 - Posted by: SB at September 24, 2012 10:13 AM

Interesting!

m/44/172(another 2 off total 27 lbs - yay)/5'11

back extension machine subbed for GHD but close
15# 2 fers
7:48

Comment #95 - Posted by: tom at September 24, 2012 10:18 AM

m/52/6'3"/163

21-15-9
GHD's with 10# ball
20# wall ball (not 2 fers)

5:52

Semper Fi!

Comment #96 - Posted by: MajorDad at September 24, 2012 11:01 AM

30/125/5'6"/f

4:42
No GHD by a wall.
Used 6# for sit up and 12# for wall ball.
Didn't do 2ers, need more practice. Did extra squats after.

Comment #97 - Posted by: kim at September 24, 2012 11:09 AM

F/51/5'6/125

13:15
Ghd sit ups 10# ball
Wall balls with an extra squat 23# ball

Comment #98 - Posted by: D.S. at September 24, 2012 4:15 PM

8:28

Compare to:
111113 - 1000 Double Unders - 21:38

Comment #99 - Posted by: B. Rhaly at September 24, 2012 6:40 PM

m/17/5'11/185
6:18

Comment #100 - Posted by: Ryan Richard at September 24, 2012 8:33 PM

NIFS

50m Butcher Push/Sled Pull (4/3 plates)
15x Deadlift (275/185)
15x HSPU
50m Butcher Push/Sled Pull (4/3 plates)
10x Deadlift (275/185)
10x HSPU
50m Butcher Push/Sled Pull (4/3 plates)
5x Deadlift (275/185)
5x HSPU
50m Butcher Push/Sled Pull (4/3 plates)

Caitlin: 11:00
Tom: 11:07

Comment #101 - Posted by: NGT at September 25, 2012 4:42 AM

M/23/5'10"/175

had to do some improv on the movements:
no GHD machine so I used a smith machine and flat bench. no wall for wall balls so I threw the ball as close to 10'in the air as possible

7:23

21-15-9
GHD sit-ups, unweighted
wall-ball 2 fer 1, 7 kg ball

Comment #102 - Posted by: T. Swihart at September 25, 2012 7:40 AM

M/52/153/1-1-06

No GHD so heavier ball (14#) to ground behind head, on Abmat.
14# 2-fer.

7:19

Comment #103 - Posted by: bingo at September 25, 2012 10:55 AM

Oh, and I guess I scaled up...20 lb ball for both

Comment #104 - Posted by: Jon Craig at September 25, 2012 5:21 PM

C-
@home w/ 16# ball on 2fers and unweighted basketball on GHDSU
6:34

Comment #105 - Posted by: Jeff & Charity @ CF Snohomish at September 25, 2012 10:52 PM

as rxd

6:17(pr)

Comment #106 - Posted by: ferb44 172# at September 26, 2012 5:13 AM

10:00

Comment #107 - Posted by: Gravy at September 26, 2012 6:30 AM

5:58 as RX. 2 for 1's definately build coordination!! Good WOD..

Comment #108 - Posted by: Tony at September 26, 2012 9:19 AM

5:12 with reg ghdsu @ home

Comment #109 - Posted by: jdisch at September 26, 2012 11:17 AM

did normal GHDs, and first time doing 2-fer-1's... those were dangerous and took a while!

8:25

Comment #110 - Posted by: Saam at September 26, 2012 3:17 PM

As rx'd, ~8'. Luke
11/17/11:
21-15-9 of 20lb wallballs/pullups
3 x sets 135lb DL (recovering low back)/air squats
then 800m swim

Comment #111 - Posted by: Ajax at September 27, 2012 8:33 AM

Warmup:

shoulder mobility

3 rounds of:

30 DUs
20 situps
10 20lb DB thrusters

WOD:

9:19

Post-WOD:

2:00-1:30-1:00-0:30
Alternating rounds of:

Wall sits
Supermans
Planks

Comment #112 - Posted by: savetheh at September 29, 2012 10:01 AM

6# GHD
10:52

Comment #113 - Posted by: Drew m/44/5'10"/168 at October 1, 2012 6:34 AM

7:50

10lb ball on GHD, but did not slam against the wall, instead kept the ball in hands and touched toes.

6lb ball on wall ball two-fers, first time doing that movement successfully.

Comment #114 - Posted by: clark at October 4, 2012 4:01 AM

Who is pictured in this photo? She looks like me!

Comment #115 - Posted by: Diane at October 6, 2012 3:40 AM

21-15-9
unanchored abmat situps
regular wallballs

4:25

m/41/5'8/240

Comment #116 - Posted by: phat boi at October 7, 2012 1:25 PM

9.15

Comment #117 - Posted by: nsb at October 10, 2012 7:32 PM

8:25 17.03.13 GHD with 3kg ball 10' air throw + 9kg bag 10' air 2-fer-1s

7:29 13.12.11 21-15-9 gym ball GHD 10k with plate + 35lb db thrusters + squats

Comment #118 - Posted by: zenoperegrinus at March 18, 2013 4:05 AM

CFWUx1
9:39 (+:04)
Threw ball to/from Matt, in garage

Comment #119 - Posted by: Doug at June 16, 2013 9:47 PM

M/175lbs/6'0

Warmup- 3 rounds of (with 17 min cap)
400m
6 reps of 95lb DL
6 reps of 95lb hang power clean
6 reps of 95lb front squats
6 reps of 95lb push press
6 push ups

WOD- rxd ( 5:07)

Comment #120 - Posted by: Luis Estrada at July 21, 2013 5:27 PM

18#
sub hug a twinkie for GHD (no weight)

4:58

Comment #121 - Posted by: sr at September 24, 2013 5:49 AM
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