Wall Ball targets are upAccuracy, 1 of 10 physical elements we train for in CrossFit
Weighted Dips
5-5-5
Weighted Pull Ups
3-3
WOD
Teams of 2 (Mixed sex if poss)
4 Stations of;
Wall Balls
Deadlifts 80/60
Ring Dips
Air Squats
*Partner A performs reps whilst partner B sprints 150m. Then they switch & partner B performs reps, whilst partner A sprints.
*Each Team will perform 2 circuits at each station, then rotate to the next.
*Keep score of combined reps at each station.
*The focus on this WOD is conditioning, BUT BRAGGING rights will be on the line for the Team that completes it the quickest & also has the MOST reps!
Post loads/times/reps to comments
Ring Dips - worked on the negative
ReplyDeletePull Ups - worked on keeping the kip going (not very well)
WOD - 262 reps (cant remember the time, maybe 13:09?? not too sure)
60kg Deadlifts
My ring dips with 1/2 red band, James rx'd.
Worked with James, really liked tonight. It was fun but tough :)