Warmup
3 rounds
Squat
Handstand
Hollow hold
Deadlift
Jump rope
Run
WOD
5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
75-lb. sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75-lb. push presses, 20 reps
10 burpees
Rest 1 minute
Compare to 4/17/2015
Post time to comments.
It turns out Danielle and Avery were former soccer teammates on a club team. Avery's box jumps were better than I remember - touch-and-go isn't usually her thing - and Danielle had her wallballs going. Both need work on their sdhp.
avery, 
Reader Comments (6)
Campus Improv
Bodyweight version - to be done outside - 1 min squat jumps. 1 min burpees. 1 min run. 1 min rest x5 rounds. post total reps/distance
Alex Faust Hotel Sweat Ranger Version - sub dumbbell thrusters for wallballs. sub dumbbell swings (kb swings) for sdhp. sub wall-touches for box jumps (jump to target approx 6" above max height). push press is good with dumbbell and burpees are burpees. Use the nearest mirror to see how odd your facial expressions are while doing thrusters.
Sabal Sniffles version - assuming you are on a time crunch, set a time cap (try 15 minutes), skip the rest, and go through as many times as possible. use subs above if necessary. just try to get some intensity. unless, of course, you have the sniffles, in which case start writing your will and testament.
Notes: we'd like this one for intensity, so scale accordingly, rounds or weight.
Would have said 20 burpees instead of 10. I can row 20 cals in a minute if I am pushing pretty hard. Same with burpees.
Mr. Auggie 3 rds 16:05 (35)
Mrs. Dawkins 4 rds 20:01 (25)
KShakes 4rds 21:19 girls rx'd
Erica 3rds 14:40 (35)
Crawford 2rds 9:55 (35)
Andre 3rds 17:40 (35)
Avery 3rds 17:49 (25)
Mrs. C 3rds 18:25 (45)
Cory 3rds 21:20 (35)
Danielle 4rds 23:11 (25)
Mrs. Fitz 4rds 22:38 (35)
Shannon 5rds 25:12 girls rx'd
Mr. Carey 3rds 20:54 (75)
Mr. Z 4rds 26:24 (75)
Josh 4rds 20:01 (35)
Mrs. Pip 4rds 20:11 (35)
Kroll 5rds 19:51 (35)
Reg 4rds 20:55 (45)
Jay 5rds 25:34 as rx'd
Elizabeth 3rds 17:28 girls rx'd
Pat 3rds 21:16 (35)
I'll try and hit the bodyweight version tomorrow. Definitely won't be able to do it today. Looks like it's gonna be nasty...
Mrs. C had a 45 lb. bar
Back Squat 5-3-1+ / Power Clean 5-3-1+
BS:
245×5
280×3
310×7
PC:
180×5
205×3
225×3
Squats felt good. 7th rep was a struggle, but I forced myself to try the 8th. Did not get there, but it was closer than I would have thought. A little disappointed with only 3 reps at 225, but 225×4 would have been a PR.