“Karen”

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to 080807.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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Big Dawgs:
as Rx’d to 10’ target

Women 14# Ball

The Porch:
100 Wallball shots, 20 pound ball to 10’ target

Women 14# Ball

Pack:
150 Wallball shots, 14 pound ball to 10’ target

Women 10” ball

Puppies:
100 Wallball shots, 10 pound ball to 8’ target

Women 6-8” ball

Buttercups:
50 Wallball shots, 4-6 pound ball to 8’ target

“Karen”
The Porch:
100 Wallball shots, Women 14# (6 kg) ball to 3 m target

Time: 7.48.

(Karen 7 Aug: 3 kg ball, 100 wall balls in 3.35)

Now I know a 6 kg ball is much heavier than a 3 kg ball… 

CFWU - 10 reps

As Rx’d

“Karen”

For time:
150 Wallball shots, 20 pound ball

Time = 9:54 (PR) previous was 12:58

Copied from Main Page

The “standard” substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can’t (or shouldn’t, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it’s still quite different.
Better to follow David Heyer’s directions for a homemade medicine ball:

take an old, or cheap, basketball
cut a slit in it
stuff with sand
sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)
This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.

Puppies:
100 Wallball shots, 5kg ball to 8’ target

in 7:12 mins

I was okay once I got into a rhythm but as soon as my arms got everything went out of the window and my form got really sloppy.

“Karen”

For time:
150 Wallball shots, 20 pound ball

Modified
150 45# straight bar thrusters 12:17

Started with 5-10 reps, ended with 2-3 reps. Did not set bar down until 100 reps. Then didn’t put it down until 150.

Pack:
For time:
185 pound Deadlift, 15 reps
Run 800 meters
185 pound Deadlift, 12 reps
Run 800 meters
185 pound Deadlift, 9 reps
Run 800 meters

17:13

“Lynne”
Five rounds for max reps of:
135lb bench press
Pull-ups

9/15
7/12
6/10
6/9
8/12

Couldn’t really push as hard on the bench.  No spotter.

Deadlift and run
Porch Workload:
225# Deadlifts 15 reps
Run 800m
225# Deadlifts 9 reps
Run 800m
225# Deadlifts 6 reps
Run 800m
Time = 24’23”

Felt quite energetic this morning after taking Sunday as an extra restday and decided to give it a go. I usually do pack/puppies scaling so the porch was a first for me.  After the WOD I had to sit down and let my heart rate return to normal, it srtuck so hard my body thumped with each beat.  I thought I was going to feel it later in the day as I usually do on metabolic days, but actually I still feel pretty freaking good.  This WOD rocks because it combnines two of my favourite exercises, running and deadlifts

“Karen”

For time:
150 Wallball shots, 20 pound ball(subbed for 45lbs BB thrusters)

9:28

Gave this one all I have.  For some reason thrusters always leave me extremely out of breath. 

To finish of I did some leg curl (3x12)

pre-WOD 227.5 (1030L)

WOD090128
Thruster 1-1-1-1-1-1-1 reps

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CFWU

Warm-Up
45x5, 95x3, 115x2

135,155,175,185(M), 165,165(M), 155

Burgener Warm Up

Karen

Puppies"Modified”

100 wall ball shots 6Kg target under first floor window

Time : 7.19

Not to happy with this :(

Here in Tampa we did Deck of Cards!

Red Card = Pushups for the value of the card 2-10
Black Card = Air Squats for the value of the card 2-10
Jack = 30 jumping jacks
Queen = 10 Alternating Jumping Lunges
King = 15 Situps
Ace = 10 Burpees
Joker - Bear Crawl Length of the gym down and back

Was the first time I did this one in the gym. Our warm up was parking lot sprints. Our cool down was 500 jump ropes. I enjoyed this one today. Got stronger as the workout went on. My wife is on her way to the 9AM class now. Interested to see what her take will be.

“Lynne”
Pack-scaled down bench press to 185lb (I weigh 200lb)

BP- 8-4-6-3-3
Pull-up-11-6-6-5-4

Did the WOD from a couple days ago, modified Pack version:

15 80 kg deadlift
250 single unders
12 80 kg deadlift
250 single unders
9 80 kg deadlift
250 single unders

19:42