1-2-12
Skill Work:
Spend 5 minutes working on Kipping and T2B
WOD:
Three minute AMRAP: 200M run, 30 Wallball (20#/14#), 15 Toes to bar, 30 Box jump (24″/20″), 30 OHS (95#/75#), 15 Burpees, 30 Push press (95#/75#), 15 Kettlebell Swings (55#/35#)
Rest 1 minute
Six minute AMRAP: 200M run, 30 Wallball (20#/14#), 15 Toes to bar, 30 Box jump (24″/20″), 30 OHS (95#/75#), 15 Burpees, 30 Push press (95#/75#), 15 Kettlebell Swings (55#/35#)
Rest 1 minute
For Time: 200M run, 30 Wallball (20#/14#), 15 Toes to bar, 30 Box jump (24″/20″), 30 OHS (95#/75#), 15 Burpees, 30 Push press (95#/75#), 15 Kettlebell Swings (55#/35#))
You will post how far you get and how many reps in the two AMRAPS, then complete the workout for time.
– Post loads and times to comments –
16 thoughts on “Start with a Bang”
Seems familiar…
OHS: 65-75-95-105-115-120 (1 RM), first time doing heavy overhead suqtas since shoulder injury. Hope to improve! Thanks to Jen for pushing me when I wanted to stop. You are an awesome trainer!Conditioning WOD: 6 rounds + 5 Snatch Balances at 45 pounds (RX)Worked on breaking down the kipping pull up. Shoulder feeling better today. We’ll see how I feel for Thursday.Day 2 of nutrition challenge done! I have been making myself go to sleep early and have been feeling well rested. Off to take my fish oil.
Very
Looks kinda like something that was on ESPN2 today….
Looks fun! I love ohs!! I think the 3 headed monster will be making an appearance for this one tomorrow!!:)
awesome 1st official wod back after a month break
I feel like pukie may visit a few people tomorrow.
The End.
I will watch…but not attend!
3 min round–45
6 min round–75
14:53 RX
no Pukie the Clown
Happy New Year CFMC!!!!!!
I feel like I started out with a fizzle lol
3 min-43
6 mon-77
15:03 (14#, 80# OHS & PP, RX on everything else)
Great WOD to start the year
Haven’t felt like puking after a wod since about this time last year….until now.
Skill: 52 du in 2 min
26 du in 1 min
Wod: 3 min amrap- to 10 T2B
6 min amrap- to 20 box jumps
17:13 on last round
(rx except for 65# ohs and push press)
66 – 3 mins
86 – 6 mins
13:17RX
I almost puked during the first round and had to slow it down. That was tough!
1st rd… 56
2nd rd…. 75
wod 16:47 rx except for 65# ohs