WOD
Open WOD 12.4
AMRAP 12:
150 Wall Balls
90 Double Unders
30 Muscle Ups
Post Reps to Comments. Compare Scores HERE
ENDURANCE
Run/Row/Bike
3 Rounds
5 min on/2.5 off
4 min on/2 off
3 min on/1.5 off
2 min on/1 off
1 min on
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Happy (belated) Birthday AK!
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30 Comments
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150 Rx
Wait I forgot the 50 double unders 200 Rx.
295 – 150 WB @10#, 135 SU, 5 pull ups, 5 dips (bench)
248 – BMUs
133 rx
Note to self: squat-catch balls on way down, even it means resting more. Too much energy wasted catching balls in upright position. Coming for you, Karen!
150 squats with 10#, 30 c bike, 12 RR
247 –7 Blue band strict pull ups and dips
Karen 8:11 30-20-20-15-15-15-15-10-10
Dubs 45-25-20
244 Rx. happy b-day AK!
246 Rx 1 rep PR
Considering the scope of my Sunday. This was a massive PR
Great PR !
255 Rx (2 rep PR)
Karen – 8ish
Dubs – 30/30/30
MU’s – 11/4
11/4?!?! Just not fair.
290 12# WB Single unders, kpu
310 – 150 wb @10#, 135 SU, 10 green band pu, 15 dips
244 wb pp/du/mu
162 Rx….all I want for Hanukkah is my dus back 🙂
Way to gut through the WBs! and thanks for the company on the, um, cash out.
240 rx – had 3:15 to fail mu after mu;-)
250 Rx
Easing back into it.
2 Rounds of Endurance w/ Sara & Mel – roughly 4.5 miles
WOD – 328 Reps (AMRAP 12 – 150 Air Squat, 90 lateral bar hops, 30 Sit-ups w 25# plate)
299 (6# wall ball, combination of single unders and double unders for a total of 90 and 30 ring rows. Then back to that wall.)
243RX
Multiple fails on MU, couldn’t catch my breath after wall balls. Great WOD though, great work 8:30!
270 12# WB/ 90 (single single double) pu+dips
253 rx (1 rep PR)
WBs: 50/20/15s (finished around 7:20)
Dubs: 25/30/20/15 (finished around 9:00)
MUs: 3/2s
Lots of WB animals at this morning class… nice job everyone.
215. 50 WB, 135 SU, 30 pull ups (kipping) blue band and bench dips.
245, 14# to 9′, 30 DU attempts (90 jumps), 5 KPU’s/5 ring dips
240, 10# wb, 90 jumps, almost all
Singles with a couple du thrown in but nothing to note.
Karen time: 10:15ish. 30 then sets of 10.
252, CTB & dips
245, 12#WB with bench target for my bum, SU, one chest to bar and the rest pull-ups.