Submitted by benjamin on Mon, 2013-02-11 21:47
WOD:"Newport Beach" Amrap 15 10 Ball Overs 20/14 10 Push Ups 10 V-Ups
WOD: 14# high bar, RX, hollow body crunch
7 rounds and 15 reps
I like these longer WOD's, great for pacing and endurance
WOD: 9rnds + 14
14lb med ball over high pull up bar
Hand release push ups
6rnds+10reps, 10# med ball & 24" box
I will not be washing or brushing my hair or doing anything that involves raising my arms above my shoulders....
killer work out - smoked my arms.
7+10 - felt like an uncoordinated kid with the ball overs.
And thanks Coach J for the assistance on hollow body
love the 7:30 class
8 rounds, 5 ball overs. 14# ball, rx pu, tuck ups.
Good call on saving your arms for the push ups, Chris! That all added up fast.
WOD: 7 rds + 10 BO - BO 14# & low bar, PU 20", Abmat Situps.
Pleased with my pace. Squats for ball overs definitely helped!
Skill: Handstands (held three for 5 secs each)
WOD: #1 (10 situps, 15 airsquats, 20 walking lunges) - 5 rounds
I should have realized that the ball-overs would cook my arms for the push-ups. Figured it out and tried to use hips on the ball-overs from round 3 on, but my arms were already a bit fried. I tend to be push-up-limited in my workouts anyway.
So a free tip for the later classes: use your hips for ball-overs -- not your arms!
I'll see everyone again the end of next week....
7 rounds - AMRAP Newport Beach
10# Ball overs (low bar - should have used 14# ball as these were easiest)
push-ups 20" box (need to get chest to deck and elbows in more. Will scale with bigger box to get full range of motion.)