WOD 04 01 14

A. 1/4 Squats AHAP.  Be sure to stay above parallel as to not hurt the knee.

B1. 3×10 reps DB curls in 30 sec

B2. 3×15 reps calf raises in 30 sec

B3. 3×20 rep supinated forearm/wrist curls

C. For time:

Prance 1 mile

30 skull crushers (65/35)

Prance-trot 2 miles

60 BOSU ball squats

Prance-gallop 3 miles

90 Turkish KB getups (as shown in video demo)

Post times, loads, and comments.

 
04 01 14
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23 thoughts on “04 01 14

  • 03 31 2014 at 9:52 pm
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    APRIL FOOLS. HAVE A FUN DAY!

    A. Clean: 7×2. These do not include warm up sets. If you are new to the movement, work with a light load and focus on proper footwork and receiving position from the hang into the squat.

    B. Team Pullups (split up if needed) (9 minutes)

    C. For time [C18]:
    Row 750m
    Then, 3 rds:
    [12 hang cleans (135/95)
    10 box jumps
    16 CTB pullups]
    Run 800m

    • 03 31 2014 at 9:59 pm
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      Darn it!! Got me again!!! It wasn’t the prance that threw me off too much, it was the distance, ” he can’t be serious “! Is the row and the run a joke too?! Please say yes!

    • 03 31 2014 at 10:09 pm
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      hahahahahahahahahahahahahshahahahahaha I was like WTF I just lost all faith in crossfit

    • 03 31 2014 at 10:11 pm
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      Hahaha you had me at DB curls and wrist curls. Can we still do them?

      That prance though…

    • 03 31 2014 at 10:13 pm
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      I beloved him till the BOSU balls

      • 03 31 2014 at 10:14 pm
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        believed*

  • 03 31 2014 at 10:12 pm
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    that is NOT a Turkish getup!

    • 03 31 2014 at 11:18 pm
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      I’m goin advanced on these!! She challenged us, Wade. You just gonna back down??

      • 04 01 2014 at 9:59 am
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        first who is this, second I’ll do her rep scheme but with proper form with ya anytime!

  • 03 31 2014 at 10:16 pm
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    my first reaction was “squats again!?”

  • 03 31 2014 at 10:39 pm
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    hahah I love this. Don’t forget to gel your hair and put on lots of spray tan before this one!

    ps- I’m definitely prancing at some point during this workout, who’s with me?!

    • 03 31 2014 at 10:43 pm
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      I’m in!

  • 04 01 2014 at 6:49 am
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    I honestly thought curls…this is too good to be true!….and it was.

    • 04 01 2014 at 2:01 pm
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      Seriously thought I was going to be puking out my ears with 14.5 last night! Haha!! Nice April Fool’s (I hope…).

  • 04 01 2014 at 9:15 am
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    Damn. I’m totally driving down to drop in today!!!! 😉

  • 04 01 2014 at 9:19 am
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    About damned time we did some CURLZ

  • 04 01 2014 at 12:17 pm
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    Perfect Post Open Workout!
    I particularly like the kettlebell rows as demonstrated by the young lady in the video.
    NEED MORE KETTLEBELL!

  • 04 01 2014 at 1:57 pm
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    Darn! I was hoping that we could do the Plate Dance today. That one’s my favorite!

    • 04 01 2014 at 2:05 pm
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      That Johanna chic is a Prancercise LLC!! So she must be legit.

  • 04 01 2014 at 2:44 pm
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    LOL!!!! PRANCE!!!! LOL!!!

    I was going to say, that’s not how I was taught to do a TGU. LOL!!!

  • 04 01 2014 at 3:09 pm
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    I love to prancercise….. After I few adult beverages 🙂

    • 04 01 2014 at 9:24 pm
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      I’m game!

Comments are closed.