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Monday 21 December 2009

Posted by The Coach on December 20th, 2009

7 rounds for time of:
10kg Wall Ball, 30 reps
Rope Ascent Double Up (2 ascents back to back with no rest between. You touch and go at the bottom)

Remember, wear long pants and/or long socks or suffer the pain of the rope!

Post time to comments


10 Responses to “Monday 21 December 2009”

  1. andrew said

    Wu – 800m run. mobility

    WOD – 18:27

    R1 1 1/2 rope clims
    R2 2/3 rope climb and subs
    R3 + subs

    WB 10kg

    After 10 days off and 2 x 20hr flts and some jet lag I found this hard going. My natty new CF socks were good but still managed to get rope burns on my inner thigh below my shorts- Sh*t happens..

  2. Pete Yeates said

    Warm-up = Row 800m, Mobility drills.

    WOD = scaled to 5kg wall balls, and subs for rope climbs after round 3.

    Time = 17:13

  3. michelle said

    Warm up: 1km row, mobility

    Subbed the rope climb for most of it.

    Time = 24:15

    Got the two ascents done for the first round, 1 in the second and after three attempts at getting up there the second time, packed it in and started subbing.

    I found this really tough – a combination of being very sore from Saturday’s combat, and just not having the mental chops this morning. Oh well, tomorrow’s a new day. Thanks Pete, Vicki and Jase for cheering me on!

    Andrew – you’ll have to find some thigh-high Crossfit socks 😉

  4. andrew said

    michelle – me in a pair of thigh highs would turn jason’s stomach more than me in leopardskin budgie smugglers..I liked will’s socks actually…

  5. Will F said

    Gravity….not my friend 😦

    Managed to get one rope climb in, but gravity said hello and I came tumbling down.

    I don’t like wall ball very much. When I got home I did nothing but lay still on the floor for 15 minutes.

  6. michelle said

    What about thigh highs AND leopardskin budgie smugglers…….

    Stef/Jase – any chance of getting some Cell socks that are stripy and thigh high, with the option of folding them down to below knee??? That would be cool….

  7. Will F said

    blue and white, or black and grey 😉

  8. The Cell said

    Um, let me consider thigh high stripy Cell socks for, ah maybe a nano second. No!

    That’s gay 😉


  9. Adam Piller said

    Wod as rxd 20.35mins

    then 10 mins ab complex

    I don’t want to see this wod again for a while! That is all!

  10. gus said

    7 rft:
    30 x zercher squat, 10kg ball
    10 x rope pull

    = 17:52

    time for rest now… see you all in the new year! hope everyone has an excellent christmas

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