WOD
“Kelly”
5 Rounds
400 Meter Run
30 Box Jumps
30 Wall Balls
Height: 24/20
Weight: 20/14
5 Rounds
400 Meter Run
25 Step Ups
25 Wall Balls
Height: 24″
Weight: 14/10
5 Rounds
300 Meter Run
20 Step ups
20 Wall Balls
Height: 20″
Weight: 10/6
WOD GUIDANCE & GOALS
CrossFit Classic! Run the four hundreds at your 5k pace (moderate), so as you complete each run you’re able to immediately start chipping away at the box jumps. Keep a steady pace on the box jumps, one that requires you to take no rest during the set of thirty. Then for the wall balls, try to get at least half of them done before taking a brief break and finishing the set. Target 20-25 minutes.
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HOME WOD
5 Rounds
400 Meter Run
30 Box Jumps
30 Squats
ENDURANCE
3 x 1000m, rest 4 min
29:53 MCx
That WOD should be called “Kelly….died” because that’s what happened to me. I died, but fortunately for me, the energy at 6:30 cheering me on brought me back to life. Thank you!!!
33:48 400m/30 @ 24”/ 30 @ 20#, 10”
30:43 – 24” step ups / 24cal bike / 20# med ball
26:22 MCx
cheebus. well done.
29:40. Mcx except 25 reps instead of 30.
30:39 MCx
28:48 MVx – 8# med ball
4 rounds mcx 29:40
RIP
6 wb at cap, shamed by James to finish, 31:16
4 + 200m at 30min cap
26:19 15# Db thrusters
28:58. 400m run/ 30 step ups 24’/30 thrusters 20# db
26:46 mcx
29:11 w/significant mods
20 wb @ 14# and 15 stepups/15 jumps each round
31:58 MCx. It was 90 degrees.
2 second PR! From 8 years ago. I’ll drink to that!
4+50m mcx at cap 💀