| On FRIDAY our WOD will be at Gillis Field House at 0530 in the morning. Gillis is currently open Mon, Wed, and Fri from 0530 - 0730. We will use the track on Friday, so plan ahead. |
For today's WOD, find a medicine ball that you love and don't put it down! Once you start the WOD, if you put your medicine ball down or drop it, the you owe a push-up penalty of 15 hand-release push-ups on the spot before you can pick it back up and continue on.
21-15-9
Wall ball shots
Weighted pull-ups (with med ball between legs)
Lunges with medicine ball overhead
Sit-ups with medicine ball on chest
NOTE: Scale as needed, especially for the pull-ups. This will be a tough one to make it through as rx'd.
Post time and number of penalties you had to comments.
Gym doesn't have medicine balls so I just grabbed a 10kg (22lb.) plate instead. However, I found that keeping the weight between my legs or feet for the pull-ups was pretty much impossible so I had to nix the weight for that as well as the penalties.
ReplyDelete9:50 otherwise
12:23 as rx'd with a 20lb ball
ReplyDelete2 penalties for dropping the ball during pullups.
13:06 as rx'd w/ 20 lbs. ball
ReplyDeleteNo penalties, but it definitely smoked me!
Nice push by the morning crew!
12:03 as rx'd with a 20lb ball
ReplyDeleteNo penalties, but those pullups were brutal
Aloha,
ReplyDeleteNot as bad as yesterday and the day before, but a great WOD
As Rx'd with no penalties: 11:53
15:24, not as rx'd. 12 lb, scaled to regular pull-ups on the first and last rounds (so 2 penalties) and scaled to jumping pull-ups on the middle round.
ReplyDelete12:08
ReplyDelete16-lb ball
1 penalty
Other than trying to hold that damn ball w/ my legs (hence my penalty), that was a fun WOD.
And not near as big of a suck as yesterday...
GO ARMY! USMA '00
Aberdeen Proving Ground, MD
12:24 as Rx'd
ReplyDeletefun one