Complete as many rounds as possible 20 minutes of:
Austin Malleolo 16 rounds + 10 wall ball, Karianne Dickson 15 rounds (14lb ball), Kim Malz 11 rounds + 8 shots (20lb ball).
Austin Malleolo on today's WOD - video [wmv] [mov]
|Brandon showing the full range of motion for a good wall ball. (crossfit.com)|
|Notice the rigid legs, allowing both quads and abs to contribute to a proper GHD sit-up. Isolation is for steroid-mongers. (crossfit.com)|
|Hang down vertically, then hit this position. Repeat. (crossfit.com)|
Yeah, I'll get over it. Wasn't too bad until the last 2-3 rounds, when I seriously did have some trouble negotiating my way in and out of the GHD without killing myself.
I was averaging about 1:30 per round (which seems super long, even for the later rounds, but I realized later that I was shooting WAAAAY high on the wall for the wall-balls, so each rep takes quite a bit longer, plus time to edge around into the GHD, then back out of it afterwards. Bah, see the picture right above.
Total rounds: 9 + 10 wallballs.
I had to stop before round 7, I think, to stretch my back and hamstrings, both of which were definitely starting to lock up badly. It got me through the rest of the workout, but I was completely shot, back-wise, for a few hours afterwards. I betcha tomorrow is gonna be fun! I've had to stop to stretch legs a few times this afternoon, and calves every chance I get. Hopefully it helps!
Alice in Chains - Man in the Box (<--- Hey!)
Amon Amarth - With Oden on Our Side
Metallica - My Friend of Misery
Iron Maiden - Aces High
DragonForce - Operation Ground and Pound
Amon Amarth - Valhalla Awaits Me
a few others. Not a bad mix!