5 RFT:
400m Run
30 Box Jumps (24″)
30 Wall Balls (20#)
Graham wouldn’t cooperate with his nap so Charlotte and I had to attack “Kelly” in the garage. Scaled the wall balls to empty bar thrusters.
5 rounds for time:
I stepped down on all of the box jumps to keep my heart rate under control. Thrusters were all done in 2 sets (16/14 or 18/12).
Round times:
R1 | 04:42 |
R2 | 04:59 |
R3 | 05:19 |
R4 | 05:50 |
R5 | 05:14 |
Finished in 26:04.
Warm Up
200M of:
– Side Shuffle (Length)
– Skip for Height (Width)
Partner Up
10 Junk Yard Dogs (each)
– Jumps + Over Unders
10 Wall Ball
10 Box Jump
Met Con
“Kelly”
5 Rounds For Time Of:
400M Run
30 Box Jump (24/20″)
30 Wall Ball (20/14#)
Jeremey – 26:41 Rx (1 minute PR)
Charlotte – 35:26 Rx
Warm-up
800m Run
10 Samson Stretch
10 Broad Jumps
10 Box Jumps
10 Wallballs
Mobility
2 minutes on each side:
WOD
Kelly
5 RFT:
400m Run
30 Box Jumps (24″)
30 Wall Balls (20#)
Time: 27:51
This one was a bit of a bear! I broke the first two sets of wall balls up into 18/12 then 10’s for the rest of the sets. Box jumps were a steady pace. I think the main thing that slowed me down was the work on the wall balls. Everything else was relatively fluid. I stepped down for each box jump so that could’ve been faster, but I was trying not to blow myself up on the first few rounds. Overall, happy with this one since it was my first attempt. Would like to break 25min moving forward though!
Jeremey's Crossfit Training 