Warm up- Ladder drills
Group WOD
“Pick your WOD”
20 min of work for total points
400 meter run=2 points
500 meter row=2 points
50 air squats=1 point
50 ab mat sit-ups=1 point
25 box jumps=1 point
25 KB SDLHP=1 point
25 ring dips=1 point
25 Wall balls=1 point
Pick any movements you want for your work out, the only rule is no back to back movements. complete as many movements in 20 minutes and add up the total points. Had drop ins today from California , Texas and Canada.
Post points to comments:
Two ways to look at this WOD #1 you could pick everthing you are good at and crush the points OR #2 pick movements you need work at and use them to get better. I saw mostly people adding a movement they needed work on along with something they were strong at.
Janice, Courtney and Chris good to have you in with us today.
I’m really happy there are no pictures of me attempting to do the ladder drills.
I chose: 400M run, 50 AbMat situps, 25 wall balls, 25 box jumps.
15 points.
Needed to work on my wall ball and sit ups.
I showed up right when the group was starting and tried to help keep track of the madness. Nice job everybody! It was a fun class to watch! Also – I wanted to throw in a kudos to Shawn Seely. He had to leave for work the other day and was unable to finish ‘Eva’…So what’d he do today?? Well, after the WOD, he grabbed a 70 lb kettlebell and finished up his last round. run 800 meters, 30 kettlebell swings and 30 pullups. Not a bad warmdown after a tough ass WOD.
And a big thanks Chris as well…she bought a few t-shirts and did an exchange as well. She belongs to CrossFit Central (great affiliate) down in Texas.
Way to go Shawn. Major props to you my brother. That’s the way to finish it out.
I chose to do everything once except ring dips and then had enough time to do another 50 box jumps….shoosh!…I should have kept it more simple. 10 points for the WOD…any points for dry heaves???