Wednesday 12262012

8268737137_39862b9120A.  

Novice  – 20 Minute AMRAP 

10 x Ring Rows/Jumping Pull-ups 

10 x Push-ups 

10 x Squats 

Intermediate – 20 Minute AMRAP 

10 x Pull-ups 

10 x Push-ups 

10 x Wallballs 

Advance – 20 Minute AMRAP 

10 x CTB Pull-ups 

10 x HSPU – 4 inch Deficit 

10 x Wallballs @ 11Ft/10Ft 

Rest 5 Minutes and then part B

B.  

Novice:

4 x 200M Row w/Rest as needed

Intermediate/Advance: 

4 x 300M Row w/2-3 Min Rest

-Post results under comments  

 

11 Responses
  1. Rach H

    wod: 6 + 24
    reg pullups/ HSPU/ 10# wb (still taking it easy w/ shoulder)
    4×300 rows : 1:09, 1:10, 1:11, 1:13 (whoops!)

  2. Jim Sorum

    after a 10 day beak (longest in 7 years), the flu, and a sore right shoulder I took it a little easy.
    A. 7 rounds or so intermediate
    B. :58, :59, :59, 1:01 disappointing final row, should have gotten it under a minute

  3. Staci

    Oly Lifting
    WOD 1: 3 rounds each with a partner :
    6 dead lifts (225/185)
    9 HSPU
    12 wall balls (20/14)

    WOD 2: gym WOD 7+6
    C2B, HSPU/ME DB SP @25#,
    14# WB

  4. Ashley

    WOD: 14 + 12 novice. Done in my parents basement with limited equipment… replaced pull ups with push press at 35 (probably should’ve gone heavier but that’s all the weight they have so I flew through that portion).