I know many of us moan and groan a bit whenever we see Wall Balls. But why in the world would we ever want to do 150 in a row!? Check out this article from CrossFit way back in 2003 about Functionality & Wall Ball.
SWOD: Weighted GHD Sit Ups 3 x 15 + Max timed hang on Pull Up bar
For the SWOD, if you cannot perform weighted GHD Sit Ups, then try Weighted Abmat Sit Ups with a partner holding your feet.
Metcon: "Karen"
-150 Wall Ball Shots for time (20/14 to 10' target)
Compare to 1.06.11
Post weights and times to comments. cc
SWOD: 3x15 GHD Situps with 25 lb plate
ReplyDelete1:30 hang on pullup bar
WOD: 150 wall balls 14 lb ball(some to target but most not)
13:08
SWOD: 3x15 GHD w/ 25lb plate
ReplyDelete1:15 hang
Metcon: 150 wall balls @ 10lbs
OUCH!!! Starting at about rep 37 I tried to figure out how to quit the metcon and sneak out.
LOL
Swod 1x15 25#,1x15 35#, 1x15 45# GHD
ReplyDeleteHangage 2:03
Metcon 14:41 RX
SWOD: 3x15
ReplyDeleteHang: 2:11
Metcon: 11:16 @ 10lbs
SWOD: 3X15 BDYWT , 1:03 HANG
ReplyDeleteMETCON: 13:50 RXD
SWOD:10#/1:33
ReplyDeleteMetcon:13:03 w/ 14#WB to 8'target most of time
SWOD: GHD sit ups: 5#, 10#, body weight/1:04 hang
ReplyDeleteMetcon: 12:53 with 10# ball
35#x3 GHD/ 45sec hang/ 13:40 ball
ReplyDeleteswod: 15 @18#,15 @ 26#,7 @45#,8 @35#
ReplyDeletehang_ 2:23
"Karen" 13:40 rx (2no rep)
swod:15x3 @ 5#
ReplyDeletehang: 1:14
"Karen" 16:05
swod: 3x15 @10
ReplyDeletehang:1:00
"Karen" 14:03
SWOD: 15 ea @ 10#, 25#, 10#
ReplyDeleteMETCON: 10:18 @ 10#
Metcon: RXD @ 9:22
ReplyDeleteMetcon: RXD @ 13:03
ReplyDeleteSWOD: 15 x 3 @ 35lb
ReplyDeleteMetcon: 9:38 as rx'd
Crossfit Merced
ReplyDeleteMetCon: 21, 18, 15, 12, 9, 6, 3 Pull Ups and 100 ft. walking lunges For time.
17:02 and I kipped 'em all!!!!! First time ever kipping thru an entire MetCon.
1:00 min plank, 0:42 min side planks.
Swod 25lb x 15 ghd situps + 1 min hang
ReplyDeletemetcon 16 min. Rxd
SWOD - 10, 25, 25 / 1:48
ReplyDeleteMETCON - 12:21 Rx'd