"First day of school" WOD
2 rounds
4 min wall sit w the 14lb ball
2 min plank
1:20 min iron cross with 2.5 lb in each hand
Must finish 500m row in 2:30
30 wall balls
You do this one with a partner. You both perform the exercise together. If you cannot complete the exercise then you must run 400m (both people) and then return to finish your remaining time or reps.
Example: if you are doing the 4 min wall sit and can only get through 2 min before you need a break then you and your partner both run the 400 m and then return and do the wall sit for 2 more minutes.
If one of you stops after 10 wall balls then you both run and return to complete 20 more wall balls. This is a mind game because you don't want to have to do the run so you push yourself a little harder than you are use too.
Girls thought I was mean at first when I explained it but I think they liked it in the end. LA and I were on a team, We didn't have to run but it was really hard! LA you did awesome rowing I know that was tough!
ReplyDeletewhoa - some strong girls in this group! This kicked my butt and I didn't use weight for the wall sits and used 1 lbs weights for iron cross.
ReplyDeleteNice WO guys!!
ReplyDelete