Dec 282010
 

img_0840.jpg

21/15/9

Box jumps

Kettle bell swings 16kg/24kg

_

rest 2 minutes

_

AMRAP in 10 minutes

200m row

15 wall balls

30 double unders

.

.

.

Strength Focus

Deadlift 1×5 (add 5-10# to last workout)

Bench Press 3×5 (add 5#)

Conditioning:  Choose one (only one!) of the metcons from today’s daily WOD.

 Posted by at 8:54 pm

  5 Responses to “Wednesday 12.29.10”

  1. 3:30 (50# and 24″ box)

    2 rounds + run (sub 200m run and 35# DB thrusters)

  2. DL 1×5 @ 265#
    BP 3×5 @ 190#
    Metcon Option 1
    4:28 w/ Large Box and 50# KB

  3. 4:30 (50# KB and Large Box)

    2 Rnds + 8 Wall balls
    Double Unders killed my time.

  4. Erin, the best substitute for WB is thrusters.
    Use 15-20# dumbells.

  5. Can you recommend a substitute for wall ball? We are at a Golds Gym with standard gym materials. We should be able to do the kb with a db and find jumpropes but I’m not sure about wall balls. Thanks!

Sorry, the comment form is closed at this time.