March 31 WOD

March 30, 2009 3:03 PM | | Share | Comments (4)
I'll post this entry a wee bit early today... This should be a great workout for everyone with very little -- or no -- scaling needed. I will be adding a butt-ball to everyone's repetitions. We want to see full depth on these squats, hips opening completely with an explosion, and the medicine balls hitting the targets each and every repetition. And you'll have plenty of reps to make right...

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WOD

Warm-up
50 Double-unders (150 singles)
25 Knee-To-Elbows
50 Double-unders (150 singles)
25 Sit-ups

Workout
"Karen"
150 Wallballs for time.
M 20 lbs. to red targets
W 12 lbs. to black targets

Full squats and ball must hit or exceed target to count as repetition.

Warm-down
30 OHS [using PVC only]
2 reps per leg of Samson Stretches held for 30 seconds each.











4 Comments

Aaron Shaffer said:

Love the photo, kinda of intimidating

March 31, 2009 8:27 AM
Joe said:

6:59

March 31, 2009 9:57 PM
Jim said:

Jim 10:32 12 #s at 10'

good work Joe.

April 1, 2009 6:45 AM
Larry said:

8:45 not impressive like joe's but still I'm pleased.

April 1, 2009 9:07 AM

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