WOD 12/10/12
8 Minutes of Hip/Shoulder/Back/Wrist Mobility
WU- 400M Run/2 RFT of: 20 K.B. USA Swing (HBD)/10 Box Jump (24/20″) (9 Minute Cap)
Thruster- 12 MInutes To Establish A Heavy Singel/EMOM for 7 Minutes- 2 Thrusters @ 80%of Above/3 HSPU
3 Rounds of: 250M Row/Max Reps UnBroken Pull Ups/Max Reps UnBroken WallBall (20/14);90 Seconds Rest
Tammy and Iz you guys rock! The new gear is so nice. Way to go.
Brutal Monday
Warm Up- For Time: 400m Run / 2 Rounds of: 20 KBS (24kg) / 10 Box Jumps (24″)- 4:08
Thruster (from the ground)- 45×3 / 95×2 / 1x 115 / 135 / 155 / 165 / 175F
Emom for 7 Min- 2 Thrusters (135) / 3 HSPU (kipping)
3 Rounds of: 250M Row/Max Reps UnBroken Pull Ups/Max Reps UnBroken WallBall (20);90 Seconds Rest
Row Calories- 18 / 17 / 16 – Total 51
Unbroken Pullups- 15 / 15 / 11 – Total 41
Unbroken WallBall- 30 / 25 / 20 – Total 75
167
You did nice work with the 3 rounds, some big numbers.
– The Crusher 🙂
Dude! Those Wall Ball numbers are sick. Great job!
Thanks you guys. That wod was brutal.
Iz and Tam – thanks for all the goodies. I won’t say any more here 😉
Warm Up – 3:49
Thrusters – 3@95/115 1@135/155/165/170/180 (f)
Had the left arm just about locked but my right was failing me as usual.
EMOM 7min – 135# / Ring Push Ups
Row – 20/18/16 = 54
PU – 18/15/13 = 46
WB – 25/15/15 = 55
155
Brutal !!!!
Thank You and your welcome Rory and Cory!