Workout 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
90 Double-unders
30 Muscle-ups
Male WB 20# to 10'
Female WB 14# to 9'
What is your Karen Time? When is the last time you did 150 wall balls at one time? Thoughts?
Click here to watch standards video.
Click here to watch standards video.
12 comments:
I had some time to mess around with 12.4 last night.
Advice: do not neglect your quads, be sure they are stretch and ready to do work, along with hips and shoulders. (How would you prep for this WOD?)
This workout is a lot more shoulders than you think.
The next time I do this I will be breaking the WB's into sets and trying to stick to those sets for as long as possible.
Last night I tried to hold on as long as I could. That didn't work out so well for me.
Good Luck and Have Fun...I can see the light at the end of the tunnel.
Score- 246, I am hoping to hit 250 or more on Saturday.
If you have any questions, leave them in the comments
Hmmm. I gotta question...how do you do a muscle up?!
I was looking forward to seeing muscle ups...now I'm doubtful I'll even get to it! 150 wall balls......
Here is the video for heat 1 of the open WOD 4. For everyone who needs the link for the video here it is. Who doesn't love 150 wall balls?
http://www.youtube.com/watch?v=aqABhNpuRzg&feature=youtu.be
This is actually my first post ever on the blog.
Finally, My man gets some ink!
http://games.crossfit.com/region/mid-atlantic
And I am not talking about another Tattoo
yeahhh boyyyy (think flavo flave). Nice article. Keep killin it Josh!!!!
Welcome to the blog Zach (Wired365)!
BDD
Great article Josh! Awesome work! Congrats!
I just gave blood, hopefully I don't pass out mid-12.4. Should be exciting!
-Eustice
Thanks Bus and everyone for the kind words about the article.
josh
Apex Great work with 12.4! 4 down and 1 to go! What will 12.5 hold?
Deadlifts, thrusters, HSPU, Front Squats, HSPU or SDLHP?
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