Lucky 12s- CompetitorWOD

Feb 10th, 2016

Category: Competitor

Lucky 12s- CompetitorWOD

Dale

Dale

Warm-up
20 Calorie Bike
20 Alternating DB Presses
20 DB Goblet Squats

Gymnastics
50 ft Handstand Walk for Time
2 Attempts

Strength
EMOM16
Odd- Deadlift 3 Reps (Ascending)
Even- Seated Dumbbell Strict Press
5-5-5-5

WOD (20 mins)
3 Rounds
12 Cal Assault Bike
12 Box Jumps (30,20)
12 Ring Dips
12 Pistols
12 Squat Snatches (95,65)
Rest 2 Minutes

DISCUSSION 4 Comments

  1. Chad Michael 02/11/2016 at 2:25 am

    Gen Class WOD: 24:36 ADV-ish (strict w/ blue band)… DU sucked, got to work on under fatigue.

    BT

    50ft hand stand walk: 0:21
    DL: 275×3, 295×2, 315×2, 335×1
    DB Strict Press: 44# KBsx4, 50#DBx3, 55#DBx1

    Skipped class WOD

  2. Tom Kuchenreuther 02/11/2016 at 1:59 am

    DL: 335×6 355×2
    Press: 50’s x8
    Wod: 18:29rx (ouch)

  3. Morgan 02/10/2016 at 3:50 pm

    HS walk – Scaled walk with PVC pipe assist
    DL: up to 250
    Press – 30s
    Wod: 20:26rx – slow going for me on dips, pistols and snatches

  4. Marc Piccuirro 02/10/2016 at 12:51 pm

    HS Walk: 15s
    DL: 355
    Press: 50s
    WOD: 15:00