Warm up:
2 rounds of:

200m Row
5 Burpees
5 Hang cleans (bar)
5 Front squats
5 Presses
100m Run

Strength:
20 Back squats unbroken (Post loads to comments.)

WOD:
As many rounds as possible in 12 minutes of:

8 Front squats (135 lb./95 lb.)
10 Pull-ups
12 Burpees

Post completed rounds to comments.

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Path to a better burpee!

First, watch the GWOD breakdown on burpees….then watch Kyle demonstrate!

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MWOD #23 — 7 more to go!

Post thoughts to comments.

Media:
Monday WOD, December 17, 2012

6 thoughts on “Monday WOD, December 17, 2012

  • December 17, 2012 at 8:08 am
    Permalink

    105 back squat
    6 rounds plus 4 burpees RX at 75lbs

    Yes Dike… That’s RX

  • December 17, 2012 at 9:56 am
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    105 BS
    5rds + 10 @ 75# ( yes RX for us masters)!

    Then did 12 days of C7 Xfitmas!
    Today is day 5!
    5 C2B pullups
    4 hand release PUs
    3 thrusters- DB or bar ( 45/25) DB
    2 MU ( 6 pullups & 6 dips-subs)
    10 burpees

  • December 17, 2012 at 10:01 am
    Permalink

    105 back squat
    6 rounds plus 5 front squats @ 95#…front squats killed me today.

    Day 4 plus Day 5 of C7 XFitmas! Had to make up for Sunday.

  • December 17, 2012 at 1:58 pm
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    205 Back Squat
    5 Rounds + 8 Front Squats

    Plus Angie’s 12 days

    Feeling this one today!

    Kramer – you can call it RX, but don’t talk trash to 38-year olds when you beat them with a lighter weight! Only 45+.

  • December 17, 2012 at 6:22 pm
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    Omg…. You told my age!!! That’s just wrong. You wait to you get there, you’ll know what I’m talking about! Lol lol

Comments are closed.