WOD
5 rounds for time
10 Med Ball Clean/Wall Balls (20#/14#)
10 Triple Unders
There are only a few people that I know of that can do continuous triple-unders but I am sure there are many of you that can do a single triple-under followed by another single triple-under and so on. Substitute 3 double-unders for every one triple-under.
If you don't have a double under, Joe and I will find a substitution for you during class consisting of single unders and tuck jumps.
The med ball clean into wall ball is exactly as it sounds. Do a med ball clean and come out of the squat right into a wall ball.
Post time to comments.
Kelli meet "Linda", "Linda" meet Kelli
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Steve Filips wanted me to remind everyone that the CBMC Bike Ride is this Saturday morning with registration beginning at 7:30 am. There will be a guest speaker at 8:15 followed by myself taking all the riders through a short dynamic warm-up at 8:45. The ride begins at 9:00 AM sharp. Click on this link for additional information.
There are three distances that riders can choose from with support stops (food, drink, first aid) along the way. The shortest distance is a 12 mile fun ride followed by a 22 mile distance and the longest at 44 miles. Each distance will start at a different time. Longest distance begins at 9 AM while the next two begin at 9:10 and 9:20, respectively.
If you pre-register prior to Saturday morning you will receive a free t-shirt along with a goody bag. There will also be a Hy-Vee catered breakfast following the race.
You may also want to consider registering as a team as this brings a discounted entry fee. The contact information for registering as a team is:
John Reimer
402-493-4495
nice job, 6ers!
subbed 30 DU's for triple unders. i didnt even attempt the triples, i barely have doubles.
15:30. awful. i feel like i could have pushed the DUs more, but o well. whats done is done. great effort this morning 6amers especially tom who never dropped his intensity or effort.
Subbed 30 double unders for 10 triple unders.
I H8 JUMPING ROPE!!!!!
as if ppl couldnt tell this morn....
18:00 or so...
If you were not on this list and would like to be email me your info danielle.ostronic@metrofcu.org I will not send another list out until the end of October with new names!
Have a great day.
DJ
B - I thought you finished those first DUs inhumanly fast... I need to dig out my jumprope so I can beat you next time.
10:26 for me, I think - somewhere in that neighborhood. This was fun, but a little brutal. The cleans/wall ball felt really easy, but I got stuck on DUs after round 3. I always get the first 12 in a row, and then it's downhill from there. I get tired and my timing goes to crap. If my DUs were more consistent, I could have killed this.
TRIPLE-UNDERS??? HAHAHAHAHAHA!!!
I had to do a couple extra clean/wall balls each round or I would have been a little faster...
Great job 5:30! Y'all did awesome even though I know a lot of you hated the DU's.
5:30 did awesome and I think I am focusing more on getting the full ROM more now than I did in the past, and making sure I do them correctly. Well great job everyone and I will see yall tomorrow. O ya I got it done in 10:04.
I air balled a few wall balls too and ended up doing 12 or 13 on my last round :(