Workout of the Day (WOD)

Friday 3/16/12

Don't over think it and change what you've been doing too much but here are some good effeciency tips for Muscle Ups

 Regular classes, we'll go in heats.  If you don't have Muscle Ups and you complete the wall balls and double unders under 12 minutes, then do as many chest to bar pullups you can with the remaining time.

Workout 12 . 4

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups

 

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups

 

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9' target)
90 Double-unders
30 Muscle-ups

 

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9' target)
90 Double-unders
30 Muscle-ups

I know you're excited for tomorrows WOD, so here is another inspirational video.  I'M JACKED!!!