50 ghd sit ups
50 ghd back extensions
50 pull ups
50 ring dips

For time:

4 rounds

Run 400 meters
Abmat situps, 30 reps

“Karen”

For time

150 Wallballs 20/14 (MOD 10#)

Games Open WOD 12.4

Complete as many reps as possible in 12 minutes of,

150 Wallballs 20/14 (Men to 10′ target, women to 9′ target) - Karen- Finished in 8:28

90 Double unders

30 Muscle ups

Completed wall balls and 50 DU's... on about DU 25 or so, caught my rope and the metal piece holding it came off which messed me up, didnt get back into a good rthym after that. Still felt like i did ok though.

Hip thrusters 9-9-9
50-50-50 kg

7 rounds f.t.

7 K2E
7 Pullups
7 KB Pushpress

50 DL 135Lb
50 Push-ups
50 KS 24Kg
50 Clean & Jerk 135Lb
50 Pull-ups
50 Taters 24Kg
50 BJ 20"
50 Wall Climbs
50 Knee to Elbows
50 DU

Strength: 3 - 3 - 3+ Back squat (80%, 85%, 90% of 1RM)

Metcon:
5 RFT:
-9 push-ups (ring or clapping)
-15 KB swings
-21 double unders

Squats: 3@190lb, 3@205lb, 2@215lb.
Metcon: 8:03 with 50lb. KB

Pre-WOD: 5X3 Front Squat: 135-155-155-165-165

WOD: For Time: (20 Double Under/40 Sgls for every break)
-25 HSPU - (0 breaks) *used bands
-50 KB Swings (53#) (3 breaks)
-75 Push UP (4 breaks)
-100 Air Squat (3 break)
-125 Seconds of Plank (1 break)
For some reason i did 2:25 seconds of planks.

5 hang cleans on the minute for 12 mins. Add weight each set.

Goal: 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190

I only got to 180 and wasn't doing all 5 reps there after but kept moving. Wanted to keep moving the heavy weight. Also, started power cleaning rather than hang clean when weight got heavier to protect grip and shoulders.

Need to try this again, w/ 3 reps/ min and maybe a longer rest interval.

5 Rounds

15 Box Jumps 24/20

15 Sumo Deadlift High Pull 95/65

15 Toes 2 Bar