03.06.2010-Saturday-Day 5

9 minutes, max effort - kettlebell swings, active rest - barbell push press

2 minute rest

9 minutes, max effort - wall ball shots, active rest - push-ups

WOD format/rules:  for the first 9 minutes, swing the kettlebell (CF Standard swing) until you can no longer maintain the standard swing (swing until failure).  Upon puttting the kettlebell down, perform barbell push presses for rest, until you can no longer perform a push press.  Then proceed to swing the kettlebell, and repeat process until 9 minutes are up.  You must count kb swing reps only.  After your 2 minute rest, use the same format for wall ball shots, using push-ups for rest, only counting wall ball shots.

WOD criteria: 

1) 24kg kb for men, 16kg kb for women 

2) do not drop the kb/barbell, if you drop the kb/barbell or are unable to place the kb on the ground upright, you will be given a lighter kb and your score will be recorded as "modified" (no exceptions, no questions asked!)  Yes, that means if your kb falls over... you get the drift!

3) wall ball shots MUST hit appropriate target!  Once you are no longer able to reach the target or maintain continuous wall ball shots, you must move to push-ups (only counting the shots that actually hit the target!)

 

day 62 of the burpee/d-u challenge

crossfit.com

 

Comments

[J9]

Maria-
1 week to go!
Next week you will be in the midst of kicking *ss in the Hawaii sectionals!

[Pokey]

J9-todays WO is awesome ! Somehow I will incorporate it into my scheme this week. And, yes, I will post the results here.

[J9]

McCoy-
Got it. Thanks!

Pokey-
Glad you are still checking out the site!

[Maria]

in one week.......i die.

[J9]

kb swings, wall ball shots:

Lori-112, 63
Ken-110, 89
Brendan-124, 103
Lou-78,78
Erin-122, 121
Scott-145, 90
Kat-117, 108
Ro-112, 90
Shannon-112, 57
Lisa-169, 87 (20#, 12#)
Charlie-145, 100
CK-108, 82 (mod push-ups)
DP-140, 108

scaled up:
Kevin-181, 125 (vest)

[J9]

The South Central Sectionals:

WOD 1

For time:
Row 500m
10 Squat Clean to Overhead (135/83lbs)
10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
Three rounds for time.
20 minute time limit.

WOD 3

For time (20 minute cap):
Run 250m
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45lbs)
Run 250m

[Ro]

Those sectional WOD look good. I hope your sectionals are similar aas you will kick *ss J9!!

On another note, I am not sure if anyone may be interested in ridding with me. I am going to register to ride in the 10th Anniversary Ride for Autism. My brother is going to register with me as well. You can choose to ride between 12 and 25 miles. here is the link if anyone is interested. www.ride4autism.org it is June 12th in Lincroft, NJ

[J9]

Ro-
Way to take part in this event!
Your training at the Shed will allow you to get through this no problem!

[Kat]

Ro - I can't get to the site. The only site I got was a Harley ride for Autism. Help