Wod Wednesday 1/11/17

1. Warm-up

Coaches choice

2. WOD Prep

Muscle Up Progressions

3. WOD

Opens 12.4

AMRAP 12
150 Wall balls (20,14 to 10′ target)
90 Double-unders
30 Muscle-ups

Option 1:

AMRAP 12
For time:
100 wall-ball shots, (14,10)9′ target
180 singles
30 ring rows or dips

Option 2:

AMRAP 12
150 Wall balls (14,10 to 10′ target)
90 Double-unders
pull-ups or dips

4. Post Wod

Back Squat
Build to a heavy 1 with 3 second pause at bottom

stacy

D-Fly

 

Posted in WOD

10 thoughts on “Wod Wednesday 1/11/17

  1. I’ll do this at 7:30 tonight, but this looks like the dumbest WOD ever. 150 wall balls? And then squats at the end? Jeeze. Who thought up this one? LOL.

    Like

  2. 12.4: 301 Reps (100 Wall Balls, 180 Singles, Ring Dips w/ Red Band) Got through 21 of the ring dips. “I love wall balls…I love wall balls…I love wall balls”

    Like

  3. 12.4: 250 scaled to Bar Muscle Ups
    Back squat was 225 (failed on 255)

    Good being back at 5:30 AM and seeing everyone, although I probably won’t walk normally for a week.

    Liked by 1 person

  4. 12.4 WOD: 244 (10# WB)
    I hate wall balls but I AM getting better and eventually I’ll move up to the 14# ball! Double unders are really coming along – YAY!

    Like

  5. 12.4 same WOD in 2013 which was my first open 137rx

    Today 199, came off the wall balls with 1:30 and tripped up on the rope a bunch, wanted an attempt at 1 MU

    Squat 255#

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s