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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
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22 thoughts on “12 10 12

  • 12 10 2012 at 10:08 am
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    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:

    • 12 10 2012 at 10:04 pm
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      this is disturbing.

    • 12 10 2012 at 10:05 pm
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      Why does he have our logo on his forehead?

      • 12 10 2012 at 10:06 pm
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        Whoa…this just got exponentially more disturbing.

  • 12 10 2012 at 12:48 pm
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    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!

    • 12 10 2012 at 3:23 pm
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      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…

      • 12 10 2012 at 3:25 pm
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        PS – CityBev Tuesday night, anyone?

        • 12 10 2012 at 6:55 pm
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          trivia, or just drinking?

        • 12 11 2012 at 8:07 am
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          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…

  • 12 10 2012 at 6:38 pm
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    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!!

  • 12 10 2012 at 6:54 pm
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    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…

  • 12 10 2012 at 7:36 pm
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    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.

    • 12 10 2012 at 10:07 pm
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      Yes! Graduate!

    • 12 11 2012 at 10:29 am
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      If you think it’s time to graduate, then it’s time to graduate!
      But hey, you can’t go back to twelve.

  • 12 10 2012 at 8:31 pm
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    A1. 7 x 315
    A2. 11,10,7 normal grip pull-ups
    B. 132 reps (12 burpees) Rx
    C. Eat

    • 12 10 2012 at 10:08 pm
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      J, let’s +10 lbs to your ME pullups.

  • 12 10 2012 at 8:38 pm
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    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.

  • 12 10 2012 at 10:22 pm
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    A1. 205 x 5. Slowly coming back to squats.
    A2. (l4-b) 7, 10, 5
    B. 100 perfect reps, Rx.

    • 12 11 2012 at 10:14 am
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      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).

  • 12 11 2012 at 9:09 am
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    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…

    • 12 11 2012 at 9:19 am
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      Time to bump up the 1RM you were working off of.

    • 12 11 2012 at 9:30 am
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      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.

Comments are closed.