Open WOD 12.3

Tom
Tom

Warm-up
2 rounds of
5 burpee box jumps
10 box jumps
10 clap push ups
10 strict t2b
10 supermans
5 yโ€™s, 5tโ€™s, 5 Iโ€™s, 5wโ€™s
Shoulder/calf mobility

Open WOD 12.3
18 Minute AMRAP
15 Box jumps (24,20)
12 Push-press (115,75)
9 Toes-to-bar

Masters (95,55) – 20 inch box

Rest 10 Minutes

Strength
Front Squat with Chains
3-3-3-3-3

-Between sets complete a 25 foot handstand walk

4 Comments

  • Tom Kuchenreuther

    02/12/2015 @ 2:46 am

    Feb 21, 2014: 6+18
    Feb 11, 2015 7+15
    Sweet ๐Ÿ™‚ .. PR

    FS – 225+2chains
    GHD situps – 4×10 (weighted)
    Handstand walk practice

  • Andrea

    02/12/2015 @ 2:13 am

    12+3rx

  • Mike Quigley

    02/12/2015 @ 2:10 am

    8+14rx
    FS – 175 with 4 chains.

  • biscoe

    02/12/2015 @ 2:08 am

    wod 12.3: 8rds+15 rx

Comments are closed.

X