Crossfit Body Tech - Crossfit Facility serving Mokena, Frankfort, Orland Park, Tinley Park & New Lenox, IL
10 handstand pushups
15 deadlifts 250/205
25 box jumps 30″
100 wall ball 20/14
200 double unders
400m run, w/ plate 45/25
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Scale A-ish…..I used the rep scheme for “A” but did Rx weights.
10 Handstand push-ups (Progressions)
250 pound Deadlift, 15 reps
25 Box jumps, 20 inch box
35 Pull-ups (Grey band)
70 Wallball shots, 20 pounds, 10’
120 Double-unders (360 single unders)
Run 400 meters with a 45# plate
Actually did 75 wall balls. They were the worst thing in the workout so I’m not cheating myself out of 5.
How did you run w/the plate? Chest ?
I have to do this one by myself today. Did you run with the plate over head or did you hold it?
I started out with it overhead. When the shoulders got fried, then I hugged it…I may or may not have talked to it, that’s between me and the 45# plate. I alternated overhead and hugging as needed.
The garbage cans on the front sidewalks also make good place to rest the plate for a second or 5…just saying.
Lastly, don’t use the bumper plates. Use the hard plates with all the hand hold cut outs….much easier to hold, and they are excellant listeners.
Brian, thanks for posting!
10 handstand pushups (green/blue band combo)
15 deadlifts 205#
25 box jumps 24″
50 pullups (green band)
100 wall ball 14#
200 double unders
400m run, w/ plate 25# (with the handles, some left hand, some right hand, some hugging, some on my head, some behind my head)
Hspu blue/red band
Box jumps 20″
Pullups red 25, blue 25
Du’s did 600 singles
400m run, carried 25# plate any way I could
I did this wod on Thursday with Todd. It sucked!
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