Complete 2 Rounds of the following 2 couplets for time:
2 Rounds of:
750m Row
20 Ring Dips
2 Rounds of:
40 Twisted Wall Balls (20#/14#)
40 AbMat Sit-ups
Results
Day 14 of the Burpee Challenge. No quitting!
New movements to work on means new ways to improve your fitness capability. Who thought Wall Balls could be made any worse? By giving them a twist! I learned this movement through Rainier CrossFit a long time ago and loved it so much we had to share. They challenge you with coordination, balance, accuracy, agility, and stamina. It feels kind of like trying to box out Shaq while going up for a rebound. When the ball hits you in the face it really feels like you are guarding Shaq! As for rings the benefits of training with these are many. We want to continue to work these in either with push-ups, dips, rows and L-Sits. The required skill and strength to balance and move your bodyweight taxes your upper body and works those stabilizers pretty quickly. Rings give you new appreciation for gymnasts.
Congrats to Shannon and Mike who finished Elements tonight! They paired together this week to knock out Elements so they can get to work with the rest of us.
Notes:
The Fallen Lakewood Police Officer Memorial WOD will be held this Saturday. We are running it here and will run waves at 10am and 10:30am. Sorry if my post yesterday made it sound like we were road-tripping down to Rainier CF for the WOD (which we will save for another day). Rainier is also hosting the WOD at their box along with several local Puget Sound affiliates. We will be one of them! So plan on getting in here on Saturday morning. Please consider a donation to the families and we will ensure it gets deposited to them. To get an idea for why it was programmed with the reps and exercises below click here. The WOD is listed below.
We will run the WOD as teams of two or for those who wish to do it solo. Either way you will be paying tribute to their memory and showing the support for those who serve and protect our community no matter where we live.
Fallen Lakewood Police Officers Memorial WOD:
800m Run
23 Burpee Pull Ups (*Mark)
101 Box Jumps (*Tina)
400m Run Backwards
121 Push Ups (*Ronnie)
135 Situps (*Greg)
800m Run
9 Ground to overhead (185#/135#) (Number of kids left behind)
*Badge Number