Monday, April 13, 2015

Posted by on Apr 13, 2015 in WOD | 3 comments

0-12: Warm Up

12-20: Pre-WOD 

A. 21-15-9

  • Wall Balls 20/14
  • Double Unders (Solid attempts count)

B. 21-15-9

  • Wall Balls (with vest) 20/14
  • x2 Double Unders

Strength

A. Back Squat 5x5x1@70% B. Add 3 Sec Pause

WOD 

A. AMRAP 12

  • 2 Front Squats 95/65
  • 2 Push Ups (Plank Ups)
  • 4…6…8…10……

B. AMRAP 12

  • 2 Front Squats 155/105
  • 2 Muscle Ups to Ring Dips *
  • 4…6…8…10…..

* Pull yourself up to mup catch position, then perform required reps of ring dips. If you drop before completing required reps, pull self up again and finish. 

 

The mup catch position. Dips from here.  

3 Comments

  1. Oh my. It looks like this pre-WOD stuff is becoming a trend…

    pre-WOD = 3:34 with singles

    Strength – 105# back squats

    WOD = 14s + 4 with 85#

    Tough stuff at noon – good work everyone.

  2. Pre WOD: 3:29
    Strength: 115# back squats
    WOD: 16 + 4 with 85#
    A bit leggy this one! Nice work all!

  3. Prewod – 🙂 double Unders are my nemesis

    Strength – 165# – favourite part of the day!

    WOD – 14 + 6 at 65 #

    Fun one