Arrive, set-up, & start personal warm-up (5 minutes) - First priority is to grab rubber blocks and start setting up boxes. Afterwards grab 1 x medicine ball per person and claim space on the black mat near the white board.
Teaching & Warm-up (10 minutes) - discuss basics of the wall ball shot and then everyone practices
Wall ball points of performance (Adam), demo (Matt)
Wall ball points of performance (Adam), demo (Matt)
WOD (starts NLT 0555)
AMRAP 15
10 x box jumps (24/20)
15 x push-ups
20 x wall ball shots (20/14) at 10' target
25 x sit-ups (APFT standard, feet anchored)
Compare to: 1 DEC 2010
Post number of rounds complete to comments.
Woke up this morning and found out I had a diagnostic APFT this afternoon.
ReplyDeleteWish me luck
4 rds + Box Jumps + 2 push ups.
ReplyDeletegreat job by a big crew this morning!
ReplyDelete4 rounds + 17 sit-ups (rx'd)
I got smoked this morning, but ended up a bit short of my last score on this WOD. Not sure how I could have gone any harder this morning!!
4 rounds, got through the box jumps and pushups, and managed 13 wall ball shots.
ReplyDeleteAloha,
ReplyDeleteI did almost the exact same this time except I added three wall balls. I don't think I could go much faster. For the sake of consistancy and just because it is the way I do things, I did not anchor my feet.
5 rounds + 3 Wallballs (box jumps and push-ups as well obviously)
Pushups: 94 (PR)
ReplyDeleteSitups: 82 (1 short of tying PR)
Run: 15:06
Score: 271
Not my best run, but not the worst either. I know now better than ever what i need to work on.
Also ran a mile to warm up before; ended up running a 6:40 which is fast for me. oops.
5 rds + bj + pu + some wbs...
ReplyDeleteGood WOD.