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.
Monday WOD, December 17, 2012
105 back squat
6 rounds plus 4 burpees RX at 75lbs
Yes Dike… That’s RX
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
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.
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+.
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
185
5 rds rx