WOD
“Either And”
12-9-6
Front Squat
Chest to Bar
Rest 2 Minutes
21-15-9
Wall Ball
Pull Up
Weight: 165/115, 20/14
12-9-6
Front Squat
Strict Pull Up
Rest 2 Minutes
21-15-9
Wall Ball
Kipping Pull Up
Weight: 135/95, 14/10
12-9-6
Front Squat
Banded Pull Up
Rest 2 Minutes
21-15-9
Wall Ball
Ring Row
Weight: 115/75, 10/6
WOD GUIDANCE & GOALS
A lower body push to an upper body pull? Heck yes! Your power output is going to be high on this one. Choose a moderately heavy front squat weight that may force you to break the first and second sets at the 6 rep mark. Then either go unbroken on the chest to bars or chip away in sets of 3 reps. Target sub 10 minutes. For the second couplet, try to do every set of wall balls unbroken! The pull ups, try to do the same or break into 2-3 sets each. Target sub 10 minutes.
Post Times to Comments.
HOME WOD
12-9-6
Jumping Lunges
V-Ups
Rest 2 Minutes
21-15-9
Jumping Squats
Sit ups
ENDURANCE
Rest
3:41/5;01 MCx
Plus – finished my burpees today – woot!
Woohooo on both counts! You were flying today!
So fast! and congrats!
6:03/6:19 MCx
4:17 135#
7:46 20#
4;40 (may have done the 6 kpu 2x) 65# unbroken, kpu
4:28 10#, rr
*could inc to 70#
4:54 / 5:12 MCx
3:43/4:42 mcx
😳 I knew you weren’t human.
5:02 80#, 9, 6, 3, CTB, 6:20 10#WB
3:51 95#, ring rows (lower rings) / 4:34 14#, ring rows (higher rings)
40 burpees afterward — at 100
3:12 mc- / 4:27 mcx
my chest just missed a couple of c2bs in that first wod
oh … anyone else realize we basically did a gross double fran?!? 🤮
I was saying that this AM!
4:14 – 85# back squat; 30# bent over row
4:31 – 14# wall ball; hollow rocks
Forearm feels less good than earlier in the week, but I’ve been slowly pushing my limits. Getting there!
4:48 / 6:20 MCx
4:48! Nice work!!
4:40 Mcx/5:34 20# WB **barf**
4:19 / 5:53 MCx
4:32- 115# & RR
3:21- 14# & sit-ups
5:56 55# strict pull up with blue band
6:34 10 WB ring rows – very hard at this point:)
210 burpees complete to date:)