21-15-9

Deadlifts (225/155)

Handstand Pushups

*Post Times.

8:23 (box)

Um, yeah. So, 12.4 just hit me this morning. Damn! My quads have not been that sore since I started CrossFit. Holy WODs!

Today was a nice answer to yesterday's 12.4 ... and it brought me an important lesson, which is never to try to jump up to the higher pull up bars when you have a screwed up Achilles. It just doesn't work out well!

Warm Up:
2x
10 Sit Ups
10 Squats (not fun!)
5 Pull Ups

Mobility:
Lay around and cry about quads
Pain ball feet, gluteus, and quads

Max Effort:
Front Squat (70% of 1RM)
3-3-3
165 LBs

MetCon:
4x
10 Russian Kettle Bell Swings (70 LBs)
10 Chest to Bars
10 Floor Wipers

A: 12min emom
3x snatch @ light weight

B: 10min emom
5x back squat @ moderate weight
Första minuterna ska vara lätta men det ska bränna fint i benen mot sista seten. Cirka 70-80% av förra veckans 5rm.

C: 3rnft (optional)
Double kb front rack carry 30m
Side plank 30-45sec/each side

Strict Pull ups
1 Attempt for Max Repetitions

Warm up

1 Lap around building

5-4-3-2-1
Push-ups
Pull-ups
Lunges (Each Leg)

Mobility
Leg Stretches

WOD

A) Find 5RM Back Squat
12min - 175lbs ...first time doing back squats

B) Tabata
-Row ... Total Calories (54 Cals)
-KB Swing 1.5 Pood ... Lowest Rep Count (6)
-Push-ups Hand Release ... Lowest Rep Count (6)

Total Score - 66

This was a fun Workout... pushed us all... the push-ups were brutal at the end. This was my first time using a 53lb KB and was happy to get through it.

-Buy In-
500m Row
30 Double Unders

WOD
Reebok Crossfit Games Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups

-Cash Out-
Recover. :)

Had ~ 1:45 FOR MUs. Missed all reps. 1st attempt was best chance at getting 1. Lost my body going forward in transition, couldn't save it. Every other attempt, caught myself way low in the transition, shoulders smoked to press out of dip.

Deadlift 3x5

Squats:
5 x 215
5 x 250
9 x 285

• Did a lot better than expected after all the wall balls, thrusters, alochol, and pizza in the past few days

Assistance:

Dimple Deadlifts (overhand grip with shrug at top):
10 x 250
10 x 280
10 x 350

3 x 8 of GHD back extension

3 rounds:
5 x 30" box jumps
10 x Toes to bar

Workout 12 . 4

MEN

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups

Total reps: 224

i ended up doing the wall balls so much slower than I would have liked, the DUs took me too long to string together, didn't even hit the 90 like I had wanted to at least get 1 MU attempt in :(

Cable Rotator Cuff Pull (chest out, bent arm):
- 6.25kg x 10, 8.25kg x 10 x 2 (each side)

Cable Rotator Cuff Pull (into chest, bent arm):
- 6.25kg x 10, 8.75kg x 8 x 2 (each side)

Cable Rotator Cuff Pull (chest out, straight arm):
- 6.25kg x 7 x (each arm)

Bent Over Straight Arm Reverse Cable Fly:
- 3.75kg x 7 x 3 (each side)

Strict Toes to Bar:
- work: rest = 1:1
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- immediately followed by 10 kipping T2B

Row & Run Fun: (steady pace, not getting out of breath)
- 1000m Run (15km/h)
- 1000m Row (2:00/500m)
- 800m Run
- 800m Row
- 600m Run
- 600m Row
- 400m Run
- 400m Row
- 200m Run
- 200m Row

Stretch for 30mins