WOD 12/13/12
10 Minutes Shoulder/Back/Hip/Calve/Ankle Mobility
WU- For Time- 200M Run/21/15/9 RFT of: Sit Up/Flutter Kicks (3:1 ratio)/Broad Jumps (9 Minute Cap)
Bench Press- 6/6/6/6 @ 60-70% (15-18 Minute Cap)
12 Minute AMARAP of: 9 Plyo Push Up (clap)/6 Tuck Jumps/3 Strict L-Pull Up
[youtube http://www.youtube.com/watch?v=k5_O7AlHAH0&w=440&h=248]
I LOVE that video!
Thx Nikki 🙂
What’s up with those pull ups? Was the rig electrified?
That video is two years old! Wonder how your pull ups looked then??? HMMM….
Did you notice how empty the box was then? LOL
We have come a long way Cory 🙂
Thanks for taking this crazy ride with us!
I wasn’t really making fun, more making a reference to that old Crossfit cartoon. And it has been quite the ride.
Ooh I love his smooth sexy face..
Right Steve.
The master at work in the video.
FOUR movements I want to work
1. Thrusters for reps (unbroken)
2. Double unders (efficiency)
3. OHS (active shoulders)
4. HAND STAND WALK (row out and balance)
I’m open to any other GOATS you may have identified.
I have to get my lift’s numbers up.
Lol Dariel, thanks and Nice list.
My Goats are: strict press/HSPU’s/WallBalls(unbroken)/Thrusters basically anything going over head!
Im definitely in for some Nets Basketball!!
That’s a good list. I was thinking about getting the 30lb wallball to scale it up. The 14lb ball didnt even phase me on sunday. I think i could’ve gotten 150 unbroken. lol.
Dan and I would be down for Nets b-ball!