CFS & CFP athletes after New Years EvaClean
3@80% - 3@85% - 3+@90%
WOD-Individualy or Teams of 2
You perform 10 pull-ups then 1 clean/wallball. Next round is 9 pull-ups and 2 clean/wallball. Continue until you do 1/10. Everyround should equal 11 total reps. A medball clean with wallball shot is performed by doing a medball clean into a full squat catch, then performing a 10' wallball shot.
*Pull Ups can be performed with both team mates at same time
*FOR WALL BALLS: Both Team mates stand side by side & go rep for rep
**Eg; Both team mates complete their 10 Pull Ups each then go to perform Wall Balls & will do 1 Wall Ball each, before going back to the bar & doing 9 Pullups each etc..
Went in early today to have a go @ this one on my own and was very suprised... First time i have tried Pull Ups in a WOD without a band, not all that many un-broken but happy none the less!
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3 @ 50
3 @ 60
3 @ 65
WOD in 13.25 as RX'D
9kg ball was a killer too...
strength=
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w.o.d=
said to my self under ten!
got it for 9:45rxd!
loving it.
before the w.o.d tried my hand at muscle ups.
so close.
goal by the end of the week 1 muscle up.
LETS DO THIS!!!!!!!!
strenth
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3@60
3@75
wod did it with fellow footy team mate anton great hustle but the back got wasted by the big forwards did it in 6:50