Ballywood

  • December 16, 2014
  • By :
Andrea
Andrea

Warm-up
10 Min AMRAP
2 Pull to Stands
10 Squat(s) Therapy against the wall
15/12 Calories on ERG

Skill
Legless Rope Climb
-if you don’t have the kip down now is the time to work on it

Strength
Box Squat with Chains
3-3-3-3-3
-Between sets complete 5 Bent Over DB rows on each side

WOD 1
10-8-6-4-2
Bar Muscle-up
Front Squat

Games- 225,155
Regional- 205,135
Open- 185,115

Rest 5 Minutes

WOD 2
1000m Row
10/7 legless rope Climbs

6 Comments

  • Tom Kuchenreuther

    12/17/2014 @ 3:23 pm

    Box Squat: up to 225 w/4 chains
    WOD 1: 10:47 @ 185 – all mups.
    Wod 2: 2 legless rope climbs

  • Dave Chaput

    12/17/2014 @ 2:53 pm

    Box Squat: up to 225 w/4 chains
    WOD 1: 8:15 @185, games mups
    WOD 2: 5 LRC, underestimated the shit out of that

  • Andrea

    12/17/2014 @ 2:10 am

    box squat w/chs: up to 215
    wod 1: 10:04ish (forget exact second), games for squats, 4-3-2-1-1 BMU
    wod 2: 3.5 legless

  • biscoe

    12/17/2014 @ 1:31 am

    box squat x3 w/ 4chainz – 355
    wod1: 10:23 @ games
    wod2: 3 legless climbs – good effort

  • Michael McGuire

    12/16/2014 @ 9:50 pm

    Box squat- 265 with 4 chains, stayed moderately light.
    WOD 1- 9:39 at games
    WOD 2- made it through 7 leg less rope climbs with 10 min cap.

  • Rob Hassell

    12/16/2014 @ 6:13 pm

    Box Squat – 245×3 w/ 4 chains
    WOD 1 – got thru 6 BMUP’s in 12 min w/ blue band
    WOD 2 – 14:00 with 7 legless (half way up)
    I continue to suck at things involving moving my body weight with my upper body

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