AMRAP in 12 minutes:

Rx

12 wallballs 20lb/14lb, both to 10ft

5 ground-to-overhead 155/105

Team Member 1 will begin where at the bar area for G2O. On 3-2-1-GO, the athlete will run to the wall to begin the wallballs. Complete the wallballs then proceed back to the bar area to perform the G2O. The round is complete as soon Team Member 1 locks out the last G2O. Team Members MUST slap hands in transition from one member to the other, or after each round Team Member 1 will perform round 1 while the other rests and Team Member 2, will perform round 2…. and back and forth.

Each athlete will start at the bar area and run to the wall on 3-2-1-GO. The wallball will be caught on the last rep and put down at the base of the wall before proceeding to the G2O area.

SCORE IS MAX REPS (Rounds + Reps). There are 17 reps per round.

Team EarMuffs completed 7 rounds 1/2 (12 wallballs). TMFK went 1st so he completed 4 rounds and I completed 3 full rounds and 12 wall balls putting us in 25th place out of 37 teams for this WOD!

- 1 RM Shoulder Press (185)

Max rds unbroken (95/65)
-1 shoulder press
-1 push press
-1 Jerk

10 + 5 jerk

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Tabata Row (846 M)

We did a variation of the Hero WOD Small this morning.

Small-ish WOD:
3x
Row 1000 meters
150 Sledgehammer Swings (8 LBs hammer)*
50 Box Jumps (24”)
Run 800 meters^

Our Variations:
*Small entails 50 burpees but we were working outside on the gravel road, hence the sledgehammers. I thought that Alan did a good job with this substitution becuase 150 sledgehammers works out pretty closely to 50 burpees.

^We exchanged one 800 meter run for a 400 meter log carry with the 65 LBs log. Just because we’re idiots :).

Time:
54:54

8mi easy run around South Park.
Time: 1:16:04
Avg. Pace: 9:30
Elevation: 444ft
Calories: 1,149

http://connect.garmin.com/activity/155615592

Wore the Brooks Pure Flow's tonight. No pain at all in foot. Kinda confirms my suspicion that the Newton's are causing my foot to flare back up on longer runs. Gonna stick with the Brooks. Legs felt pretty good after Open WOD 12.2 and yesterday's WOD that had 60 DL's @ 225#.

Chipper From Garage Games

60 Box Jump 20″

40 HRPU

20 T2B

10 DL 275/185

20 Burpee

40 GHD Sit up

60m OH Walking Lunge 45# plate

I felt pretty good. Struggled with a rhythm with T2B, and 275DL felt VERY heavy. Overall, happy with progress. Still the cardio is the limiting factor.

3 rounds for time:

400 meter run
21 Kettle Bell Swings (Rx 50/35)
12 pull ups

- 1 RM Shoulder Press (185)

Max rds unbroken (95/65) 85
-1 shoulder press
-1 push press
-1 Jerk

9 + 1 jerk

---

40 T2B

AMRAP: 15 minutes
10 wall ball
10 toes to bar
10 box jump

8 rounds

Then: 5x3 deadlift
315-315-315-325-335

3 rounds for time:

• 400 meter run
• 21 Kettle Bell Swings (Rx 53.5/35)
• 12 pull ups

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
40 high knees
30 ski jumps
20 bicycles

Metcon/*Rx(15)
100 air squats
100 *double unders-x3 singles
100 cal row/ad

home option (15)
100 air squats
100 sit ups
100 tuck jumps

Finisher
stretch and roll
100 temp tantrum