Open WOD 12.3

Feb 11th, 2015

Category: Competitor

Open WOD 12.3

Tom

Tom

Warm-up
2 rounds of
5 burpee box jumps
10 box jumps
10 clap push ups
10 strict t2b
10 supermans
5 y’s, 5t’s, 5 I’s, 5w’s
Shoulder/calf mobility

Open WOD 12.3
18 Minute AMRAP
15 Box jumps (24,20)
12 Push-press (115,75)
9 Toes-to-bar

Masters (95,55) – 20 inch box

Rest 10 Minutes

Strength
Front Squat with Chains
3-3-3-3-3

-Between sets complete a 25 foot handstand walk

DISCUSSION 4 Comments

  1. Tom Kuchenreuther 02/12/2015 at 2:46 am

    Feb 21, 2014: 6+18
    Feb 11, 2015 7+15
    Sweet 🙂 .. PR

    FS – 225+2chains
    GHD situps – 4×10 (weighted)
    Handstand walk practice

  2. Andrea 02/12/2015 at 2:13 am

    12+3rx

  3. Mike Quigley 02/12/2015 at 2:10 am

    8+14rx
    FS – 175 with 4 chains.

  4. biscoe 02/12/2015 at 2:08 am

    wod 12.3: 8rds+15 rx