Complete five rounds for time of:
30 wall balls
10 burpees
10 minutes or less.....
Contemplate your own ability! I would segment the wall balls at 10/10/10, catching a short breath between each break. I think the ten burpees can be done all the way through if you take them nice and steady, not trying to blast through them in the first round. Five rounds will sneak up on you.
I've said it before, and I'll say it again- this is not a wall ball.
5 comments:
First things first: 4/2/09
ABQ WOD:
5x5 Bench Press (5rnds, 5reps)
5X10 Dumbbell Press (5rnds, 10reps)
135/155/175/195/215
40/45/52/52/52 (*KBs for last 3 sets)
Getting to the CrossFit Albuquerque gym is easy ... unless you're me (long story). It's right off the I25 in the North part of town. SUPER COOL PEOPLE! I met Niki, the owner, and Sr. trainer Edith when I got there, who were just the nicest, most hospitable and most helpful. I think they took pity on me lugging around my suitcases, so they comped the workout (Thanks!) (but I believe in appreciation, so I put in $20 for water toward the next 20 bottles - so there's gonna be some serious hydratin' going on today, complements of CrossFit360!).
Their warm up was very interesting:
800m run or 1000m row
Stretches (toe touch, calf stretch, quad walk, chicken walk - ask and I'll show you)
then 2x:
10 thrusters (w/PVC pipe)
10 pullups
10 ring dips
10 situps
And check this out: they were on day 88 of the 100 for 100 challenge: like our pushup club, but they were doing situps, squats, and pushups (that's right, working up to 100 each!). Remember when someone suggested a 100 burpee club challenge? Yeah: they did that one! Sick! (in a totally good way). Edith said that they noticed WOD times significantly improve for the people who participate in the challenges.
In the picture are Edith, Christina, and some guy from Long Beach. Matt, when you visit, make your local friend go and you'll be leaving him in very capable hands.
Excellent work this morning!
Deeanna 14# 3 rounds
Andrea 14# 3 Rounds
Luis 16# 4 rounds
Marissa 14# 3 rounds
Aaron 16# 4 rounds
Kim 16# 4 rounds 30 wallballs 9 burpees... so close.
Adam 16# 4 rounds
Oscar 16# 3 rounds
Sarah 14# 3 rounds
Jim 16# 4 rounds
Trevis 16# 4 rounds
Alex 16# 4 rounds
Lisa 10# 4 rounds
You're gonna begrudge Kim ONE BURPEE?!?!? That's just mean!
Good job this morning guys!!! Sorry for the late post!!
Doing the wall ball burpies today
Jahn 21:32 16x
Wendy 13:28 10x
Efren 10:10 16x
Dave 15:05 16x
Adrianna 11:35 14x
Steve 17:29 10x
Jeff 25:17 16x
Harry 14:42 16x
Doing presses and runs
Sarah 19:01 rxd
Kim 16:01 rxd
Jim 15:36 rxd
Chrisley 18:37 45x
Jason A 14:36 rxd
Doing the runs with squats
Ruth 19:30
Adam 13:42
And doing 5rds abmat situps/supermans
Linda 12:54
And luis was doing everything!!!
thanks for the info mustafa... look forward to checking it out.
.matt.
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