40 Wall ball shots, 20 pound ball
30 Wall ball shots, 20 pound ball
20 Wall ball shots, 20 pound ball
10 Wall ball shots, 20 pound ball
The usual prescribed ball for da' ladies is 10#, not 20#. Also, while I am working on muscle ups, I just don't have the strength (yet) to hold up my own weight. So the alternative to muscle-ups is 4 times the number of dips and pull-ups. That means for every 1 muscle-up, I had to do 4 pull-ups and 4 dips. I also had to use a purple band for assistance on the dips - it's the lightest assistance before doing dips without assistance. I did, however, do pull-ups without the use of a band - since last Monday. So...like a week. Yay, me!
The results of this WOD can be seen on my hands:
Doesn't look too bad but hurts terribly.
It took me 30 minutes just to get half-way through the WOD - completing rounds through 30 wall balls and 2 rounds of dips/pullups. My hands were just too torn up, and my upper body just did not want to throw myself over the bar anymore. I'm satisfied with my pullups - having just learned to link them 1 week ago, I completed 100 today!! Again, yay me!!
My next goal will be to learn muscle-ups!