CrossFit 42 South

WOD: Friday the 12th December 2014

GPP

Strength

Barbell rows 4×10

*Warm up to a working weight and use that weight for all 4 sets. Perfect form

 

Conditioning

3 rounds for time of: (18min cut off)

400m run

20 KBS 24/16kg

20 jumping lunges

20 push ups (hand release)

 

COMP

Skill

10min EMOM of:

3-5 strict HSPU

*Make this slightly more difficult than last week somehow. 

 

Conditioning

4 sets each for time of:

200m run

15 KBS 32/24kg

15 cal row

50 UB double unders

200m run

-Rest 3:00


Went over to the Strong Room this morning to train with Jase. Of course Logan came with me. 

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3 Responses to “WOD: Friday the 12th December 2014”

  1. Chelsea walker says:

    10 min EMOM 2 strict hspu 

    cond 4:46,5:10,5:08, 5:03 

    this was tough so humid and tired and got through it thanks to Ty for pushing me. First 3 rnds broke on Du's so started again only round I got 50 Du's u broken first go was last round 

  2. Chelsea walker says:

    10 min EMOM 2 strict hspu 

    cond 4:46,5:10,5:08, 5:03 

    this was tough so humid and tired and got through it thanks to Ty for pushing me. First 3 rnds broke on Du's so started again only round I got 50 Du's u broken first go was last round 

  3. Nikki says:

    HSPUs – 5,3,3 with 10kg plates the rest I don't 5s 

    Conditioning – 4.55,  5.41,  6.20,  5.12 

    This kicked my butt but I sort of enjoyed it once it was over