Wall Ball Fran & Back Squats

It hasn’t really been a great week as far as getting workouts in. Between work kicking my butt on a regular basis and all of the things that we need to do still to get ready for out little one (getting the house ready to be painted this weekend among the most urgent), WoDs have sort of taken a back seat.

Tuesday, 3/8/2011

“Wall Ball Fran”

21 – 15 – 9

  • Wall Ball (20#)
  • Pull Up

My time was 5:28. My butterfly kips are still coming along. I think I make a bit more progress every time. Before the WoD, Fio, Chris, and I had an interesting conversation. We were wondering how this equates to regular “Fran”… 95lb thrusters vs. 10′ wall ball with 20#. We were wondering how the force and work required to do 1 95# thruster compares with the force and work required to throw a 20# ball 10′. If I were better at physics, I would figure it out =)


Thursday, 3/10/2011

“Death By Double Unders”

10 – 20 – 30 – 40 – 50 unbroken; 8 tries max

I completed my 30s, which is a first. Most frustratingly, though, I got to 39 then tripped on my last attempt. Maybe next time!

Back Squats with 100 GHD Sit ups & Back extensions between sets (total, not 100 between each)

8 – 8 – 6 – 6 – 5 

My weights worked out to be:

185# – 205# – 225# – 245# – 265#

I broke the GHDs into sets of 25 in between. I am feeling this one today!

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