WOD 12 10 12
A1. Back Squat (5 @ 68%, 3@ 77%, ME@ 86%)
A2. Pullups*
B. 8 min CAP:
30-20-10 Wallballs (20/14)
30-20-10 Wallball OH Lunges
With remaining time: Max Over-the-wallball burpees. Both feet must stay together and pass over the ball.
Score is sum of total reps performed.
Post times, loads, and comments.
12 10 12
Hey fam, the standard for overhead lunges is full lockout overhead.
If this means you need to grab a six pound ball instead of a twenty pound ball, so be it.
The punishment for noncompliance will be severe:
this is disturbing.
Why does he have our logo on his forehead?
Whoa…this just got exponentially more disturbing.
Ha ha amazing…
First Monday am for me whatnwoth Misty carrying around a person and all. good turn out and great effort by everybody…post your stuff folks!
A1. 5×325
A2. L4A – 7,8,7 – took it a little easy on these today
B. 136 (16 Burpees) – lockout could have been better – looking forward to some Philly Goat slapping – but only if you can wink that fiercely…
PS – CityBev Tuesday night, anyone?
trivia, or just drinking?
Just drinking, but it’s prolly too short notice/close to par-tay – I’ll set something up on the Member site with more advanced notice…
A1. 10x100lbs on the back squats
A2. didn’t do
B. 120 @ 14lbs and 10ft target, subbed OH 20″ step ups for lunges (w/14#WB), boy were my shoulders burning!!!
nice work today 430 crew!!
a1. 4 x 150#
a2. L3 “A” day: 3-3-2
B. 113 reps w/14#wall ball
lockout on those OH lunges was difficult, more so than when the same movement is done with a plate, but I’m not sure why. possibly because the wall ball is more narrow than the plate? i don’t know…
A1. 5 x 115
A2. negatives
B. 106 w/12# wall ball. Thought the height on my wall balls was better so I could probably graduate to 14 next time.
Yes! Graduate!
If you think it’s time to graduate, then it’s time to graduate!
But hey, you can’t go back to twelve.
A1. 7 x 315
A2. 11,10,7 normal grip pull-ups
B. 132 reps (12 burpees) Rx
C. Eat
J, let’s +10 lbs to your ME pullups.
A1. 6 @ 162 (lower back feels real tight lately)
A2. ME pullups 4,4,3
B. 16 burpees. Jumping over that wallball was tricky. Def had some no reps in there.
A1. 205 x 5. Slowly coming back to squats.
A2. (l4-b) 7, 10, 5
B. 100 perfect reps, Rx.
Lots and lots of missed reps on the wall balls (missed the wall) and the lunges (knee didn’t touch or arms weren’t extended).
Ahhh…it is good to be back home. I had some damage to make up for from vacationing too hard. 😉 A couple of you picked up on that while I was doing my ME back squats…
——————————————–
A1. 19 @ 117#
A2. L1-b, but added 10# exactly half-way through my reps
B. 114 reps with a 10# WB. Those OH lunges were killer! And, although I tried, I still have trouble reaching the red line…
Time to bump up the 1RM you were working off of.
By the way, I wanna say publicly what I was telling you yesterday.
Your squat form is top notch.
Your setup is very methodical even for lighter weights, which is fantastic.
Practice makes permanent.