Tuesday, 12 FEBRUARY 2013

Announcements:  Today we will meet in the '62 room.  It will be an action-packed day with several different events, so we need to start with the buy-in right at 0545!!

Equipment required:  Medicine ball and later a barbell/spotter.

Warm-up and instruction:  We will split the group in half and Matt will provide points of performance for wall ball shots and Adam will discuss handstand push-ups and various scaling options.  Everyone will get a chance to practice each movement as part of their warm-up.

Buy-in (prior to starting the WOD) - AMRAP 1 chest to bar pull-ups (scale = regular or jumping pull-ups)


This WOD is in a round robin format,meaning you can start at ANY of the 3 stations, but we will rotate in an organized fashion so that there isn't overcrowding at one station.

4 x :45 second rounds + :15 seconds to transition for max reps of the following:
Wall ball shots (20/14) at 10' target
Knees to elbows
Handstand push-ups

NOTE:  There is no 1 minute of rest at the end.  WOD will take 12 minutes from start to finish. The only 'rest' is the transition break.  Keep track of your running total of reps for each round and write it down at the end.

Cash-out:  AMRAP 1 body weight bench press

Post number of reps for the buy-in, reps complete each round for the WOD, and number of reps for the cash-out.


Mickey said...

orienteering this afternoon, longer run so i took a break this morning

Adam said...

There was a small, but mighty crew there this morning! Nice work by everyone on a tough one!!

C2B: 13

WOD (rx'd): 46, 37, 33, 32 = 148 total

Cash-out: 9 reps at 195# - I didn't have a spotter, so I didn't want to push it too hard!

Caleb McDaniel said...

C2B: 17
I didn't count for the rounds but I got a total of 131. Not enough time for the cash-out.

Nate said...

C2B: 10

WOD: 145. I had a good first and last round, but I had to substitute my hand stand pushups for the scaled ones those two rounds (I think it was those two).
Great WOD, though.

jck said...

C2B: 7
WOD: 115. Felt under the weather this morning. Need to hydrate/drink more orange juice.

jswobe said...

C2B: 14

WOD: 43, 37, 31, 31
total: 142