WOD: 12-14-12

It is almost better that it is sideways and a tad blurry…

Strength:  Front Squats

2-2-2-2-2 (first set should be at 3RM load from last week)

WOD L1:  10 min AMRAP of:

30 Thrusters (75/55)
60 Wall Balls (14/10)
90 Double Unders
AMRAP of Deadhang Pull Ups

WOD L2:  10 min AMRAP of:

30 Thrusters (95/65)
60 Wall Balls (20/14)
90 Double Unders
AMRAP of Muscle Ups

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Stop scratching your head…

This WOD is a lot simpler than it looks.  Inside of a 10 minute window you have to do 180 reps (the 30, 60, and 90 of the posted exercises) and then your workout begins.  The actual score for today will be the number of Deadhang Pull Ups OR Muscle Ups completed after what is listed above it.  That exactly means that if it takes you five minutes to complete your 180 rep “buy-in”, you will have five minutes to do as many reps of either aforementioned exercise.  That also means that if it takes you 9:30 to complete it, you will have exactly 30 seconds to get an actual score (yes, you can score a “0” in this workout).  Here is an extra sentence to break up the tension from that last parenthesis.

TGIapresF!!!,

CG

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