12 min amrap
150 Wall Balls - This is where you throw a 20lb medicine ball at a 10 foot target...oh and you have to do a full squat each time.
90 Double - Unders - The rope must pass under your feet twice
30 Muscle ups - yeah...didn't get any of these.
|Dude really doesn't have a neck.|
It was a really tough workout. 150 wall balls is a classic crossfit workout named Karen. I always have trouble cracking 10 minutes...my PR on this is 9:50. So assuming I did that, it would have only left me 2 min for double unders and hopefully some time to TRY a muscle up.
I started with 34 straight wall balls. BAD IDEA. I was cooked after that. I then broke them up into sets of between 5 and 10. I was hurting bad. My shoulders were on fire. But I finished stage one in about 9:25ish. WOO new Karen PR (well the workout named Karen PR...I've def done Karen (the person) faster). ;-)
Double unders...no problem. Broke them up into sets of 30. First 30 went fine. Second 30 went ok. messed up during the third 30 and did 15-9-6. But regardless was done them in just a lil over a minute. Leaving me about 1 minute to attempt a muscle up. I failed. I was really upset I failed, but looking at the scores being submitted made me feel better.
Looks like finishing the DU's gets me into around the top 50%...that makes me very happy. But obviously a lot of improvement to be made. I gotta get y motor up to try and get Karen completed in under 8 min.
I CAN do a muscle up..kinda. Still can't do one from a dead hang, but I'm getting there. See video below!
I decided NOT to try this one again. My quads are burning big time and my shoulders are shot. Instead I did my normal programming.
I'm heading to Myrtle Beach this week so I might be a little distant on posts, but I will get one or 2 up next week. I make no promies on the content...I will likely not be sober while typing.
12.4 : 240 (all the wall balls and double unders)
10 min amrap as a team
one person carries 2 dumb-bells 200m while the other does push presses
I did 4 walks/runs with 45lb dumb-bells
10 min amrap
20 box jumps
while other person is jumping then am-mats are being completed
I did 7+19 rounds of box jumps.