NEWS
MW3 WOD: TOMORROW Saturday, December 16th, we will honor McCrae Williams with a hero workout and fundraiser. ALL donations go to the McCrae James William Foundation. For more details about the event and how to register click HERE
WOD
Back Rack Lunges
3×5
“Pumped Up”
AMRAP 10
20 Wall Balls (30/20)
10 Strict Pull Ups
Post Weights and Rounds to Comments.
ENDURANCE
15 rounds
1 min hard, :30 easy, :30 rest
125#
3+17. 20#
HBD Chris!
35#
2+20 14#, blue band
105#
2+21 10# to 10’ (counted attempts), 5 pull ups
105#
2+22 12#, 6 SPU – a lot of no reps!
HBD Chris
95#, 2 + 23, 8# (most to 10′, some no rep) pband PUs Happy Birthday Chris
145#
2+29rx
85# ok for first time I can recall. 60 20# WBs and 23 RBPUs.
165#
5+1 10 cal bike for wall balls
155# / 4+24 rx
HBD Chris!
4+12Rx
175# / 3 +36 rx
Happy B-Day Chris.
135# 4+15 Rx
HBD Chris!
105# on R/ 100# L 2+21 16#
2+ 9
#10 but a lot of no-reps. I threw it high enough, it just went straight up and didn’t actually hit the wall. For the record I’m terrible at basketball also ?
125#, 4 rounds exactly 20# WB
165#
4 + 25 Rx
105# / 3, 16#
140#. 3 + 18. 20# ball, SPU blue band 1st round, blue and purple last 2 rounds.
95#. Good way to learn that my legs are super-uneven.
4+1 mod WOD 30as/200row
145 lunge
3 on the screws rx with lots of missed reps in between
El Guapo
125#
3+4 rx. So many wb to the kisser.
105#/ 3+26rx
185# back squat (knee)
4+14 Rx