12 Days of Christmas
25 DU's scale:75 singles
20 BJ 20/24 (rest on top)
3 Rope Climbs
20 OH Lunges 25/45
20 KBS 70/53
20 H.pwr cln 95/45
20 push ups (rest at top)
20 weighted situps (rest at top)
12' handstand walk or 30s hold
Post weights and time to comments
Please pick up and complete a 2014 Goal Sheet!!
Parking Update:
Please do not double park or park in the middle row during the 9am or 5pm class.
The Air Gas trucks can not access their bays if cars are parked all over the place.
THANK YOU for understanding.
Sometimes we forget what our purpose is.....take a page out of the "Kid Presidents" book
Be Awesome!
25 DU's scale:75 singles
20 BJ 20/24 (rest on top)
3 Rope Climbs
20 OH Lunges 25/45
20 KBS 70/53
20 H.pwr cln 95/45
20 push ups (rest at top)
20 weighted situps (rest at top)
12' handstand walk or 30s hold
Post weights and time to comments
Please pick up and complete a 2014 Goal Sheet!!
Parking Update:
Please do not double park or park in the middle row during the 9am or 5pm class.
The Air Gas trucks can not access their bays if cars are parked all over the place.
THANK YOU for understanding.
Sometimes we forget what our purpose is.....take a page out of the "Kid Presidents" book
Be Awesome!
18 comments:
10:53 singles 80# 53#KB 20#MB HS hold. Hang PC was tough! Another good WOD.
nice to snuff the rooster. been a while.
11:11 - singles, 20"box, 25#plate, 35#KB, 45#HPC, 14#ball, HS hold
only thing I couldn't really pull off unbroken was the damn push ups. was really glad to get the 3 rope climbs in. last time I did them it was a disaster.
Kevin - Thanks for the ear worm. I will need to get Rooster on today's playlist.
9:03
Singles, 20" Box, 35# Plate, 36# KBS, 55# HPC, 14# Ball
Overall happy with my effort and time, probably should have gone heavier with the KBS and HPC.
10:05
singles, 35# KBS, 14# MB, 45# HPC, 25# plate, HS hold.
14:00 - Singles, 20" Box, 53# KB, 80# HPC, 20# MB, 45# Plate, 3:1 lay down get up, and HS Hold
I capped out. Did a 20 sec HS hold before I capped out. This was really tough. I really should have been more mindful of my weights. Especially coming off of the WOD at 6pm last night and right back at 6am today. The one that hurt me the most and cost me time was the HPC. My forearms were on fire coming off the kettle bell. I couldn't hold the bar for the HPC. I attempted it 3 times and could only string 10. So I did a set of 10, 7, and 10. I really wanted to finish this!
Frank,
Stellar work hitting B2B WODs,
Do you hook grip? If not, you need to start!!
Thanks Keith. I do not. My thumb is on the outside of my fingers. I need to try the hook grip next time.
11:35
Doubles,20" box, 25#plate lunge, 35#KB, 45#HPC, 3 rope climbs, push ups, 14#WB weighted situps, 30 sec HS hold
Hookgrip everything....I even hookgrip my steering wheel!
9:15. RX up until the dagnabbit hand stand walk. No shoulder stability left so after falling not so gracefully a few times I swallowed my pride and did the hold. Very frustrating WOD but these are the ones that teach your ego a lesson. Good stuff.
12:14
Singles
16" bj
25" OH lunge
44" KBS
45" HPC
Knot rope
10 pu
15# sit-ups
Handstand holds
I feel like hook grip makes me worse?
great to be with the 9 a.m.-ers! Always a warm place to be no matter how dreary outside :)
Remade this WOD at home to be more leg as opposed to shoulders (need to save those for ABC)
12:55
30 deadlifts 85#
20 ring rows
30 lunges
20 squats
30 sit-ups
20 push-ups (the worst part)
75 rope singles
20 box jumps 20"
200m run
6:49 Rx
Scaled Up to 88# KBS and 40# weighted sit ups
11:04 75 Singles, 16" box, lay downs, 25" OH lunge, 53" KBS, 95# HPC to 11 reps, restarted with 45# to get to 20, 20 PU, 15# sit ups, 30 shaky seconds wall hold.
I had a rough week, sore shoulders and knees, not enough sleep, too much work, not enough Apex and almost didn't come tonight. I'm really glad I did and blew out some stress!
11:44
Singles, 20" box, 35# KB, 45#power clean, knot rope, 35# situps, 25# OHL, pushups, handstand hold
7:16 53# KBS/30-second HS hold
Should have gone heavier on the KBS and need to learn to HS Walk. Pronto!
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