“Dissecting Kelly”
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
A. Bryan and Christy – 6 rounds.
We had 3 people so we tweaked it a bit.
45 min
400 m row
30 box jumps 24″
30 wall ball shots 20#
20 T2B
Finished with 9 RDS plus 400 m row + 45 reps
My husband and I did this together. 7 Rounds. Was happy with that as we are both coming off of being sick for a week and super low energy.
Kelly-ish
Sub’d 2min AirDyne and barbell thrusters.
4 rounds in 28:30
Solo, so just did kelly.
5:15
5:41
6:03
5:57
5:33
28:31 total time
Nice! Way to keep your rounds close!
Thanks, I just keep pushing for improvement. Saw your post and thought it was a great idea.
Prehab & Upper Body Strength Work
WU- LB dynamic & TSpine & Shoulder Mobility (10:00)
A. (Superset 1&2)
A1. SL RDL pick up & put downs 40# db 4111 tempo. 3×5 strong leg (left), 5×5 weak leg
A2. 1x :60 HSHold, 3×12 HSPU :04 ECC only
B. (Again, superset 1&2)
B1. DB bench press 3×12 (60s, 70s, 70s)
B2. Pistol squats 3×5 per leg
C.
Ring Dips 6 min AMRAP
35
D.
50/e seated flutter kicks
:65 accumulated LSit from the rings (:20/:30/:15)
No partner. 1:1 rest. Row instead of run (Colorado snow)
5:00, 4:44, 4:54, +219Meters
Just a few wall ball shots shy of 8 rounds w/ partner, Joshie Poopers. This was my first time doing wall balls in over 3 years so I am super stoked!!
My box had a beach session (summer is at full throttle in uruguay)
A) EMOM x 5, 40 mts sprint.
B) 3 rounds of 10 reps KB overhead squats (5 on each hand),16 kgs.
C) 20 mins partner amrap:
25 mts sprint
25 mts backwards run
40 KB overhead squats, 16 kgs
40 partner med ball situps (3 kgS)
80 meters swim
Completed 3 rounds.
Did Thursday’s WOD and glad that’s done. Subbed 80 DUs for the running (thanks Michele) and used a 10# plate on either side of the abmat for HSPUs but otherwise Rx.
7:09, 7:31, 7:19, 7:38, 7:42. Tough all the way through.
Glad the dubs were a good option for you!
Partnered with my 9 yr old daughter today.
6 rounds + run & 18 box jumps.
Me – 400m, 24″, 20# ball
Cali – 200 m, 16″, bball: first time with wall ball.
Great job team! Congrats to Cali on wall balls!
Solo with 1:1 work:rest ratio. Decided to have sine fun and subbed ice skating for running. ? 4 rounds
#winterinpoland
Shut. Up. Ice skating!!!
No partner, so just did Kelly!
32:38 RX
Rounds: 5:32 – 5:52 – 6:47 – 7:07 – 7:21
vs March 2012 (3 months after I started CrossFit) = 38:11 with 8# ball
Woohoo!
Wow, way to do it yourself and congrats on the PR!! #beastmode
Super awesome!!!
No partner either, so I plan on doing Kelly tomorrow. Thanks Jenny for the good idea!
Awesome – good luck!!