Monday Workout: Back Squat 1 and 1/4 and Games Open WOD 12.4

[youtube=http://www.youtube.com/watch?v=lMJYvetSHvk&rel=0]

Strength

Back Squat 1 and 1/4 x 5-3-2

WOD

Level 1

AMRAP in 10 minutes of:

  • Wall Ball (14/10 to 9′) x 100
  • Single-Under x 100
  • Ring Row x 30

Level 2

CrossFit Games Open WOD 12.4

AMRAP in 12 minutes of:

  • Wall Ball (20 to 10′/14 to 9′) x 150
  • Double-Under x 90
  • Muscle-up x 30

Compare to 3/5/12.

Schedule Reminders

24 thoughts on “Monday Workout: Back Squat 1 and 1/4 and Games Open WOD 12.4

  1. 1 1/4 BS 95, 115, 125(5,3,2)
    WOD: L1 reps 1 rd + 15 wb

  2. 1.25 BS: 5*185, 3*205, 2*225
    WOD: level 2; got through the wall balls and the first 64 double unders. Rough.

  3. In the Walden gym this morning, coming in for the WOD later.

    Wendler Deadlift Week 1 – 5-5-5+
    265, 305, 350
    Finished with 5×10 @ 205#

    1. 25 muscle ups for a 265. One more than last year, I’ll take it!

      7:10 Karen
      DUs in 50 seconds
      Had 3:30 left to do MUs

  4. Bs: 149#
    1+16, 10#, SU, rr

  5. Back after a week plus off due to a little back “issue”. Going to take it easy for a while and concentrate mostly on form and try to exercise some patience.
    1 1/4 BS@95#
    WOD: Lvl 1 One rd even w 12#WB

  6. BS: 107, 135, 157#
    WOD: Level 1, one rd plus 40WB @ 12#

  7. Karen: 11:46 Rx (first time Rx for Karen, but 1:50 slower than last time at 16#)

  8. 1 1/4 BS: 155, 177, 187
    WOD: 240 reps + 2 failed MU attempts with 25 seconds to go. Karen in 8:53.

  9. BS: 125
    1 round: 150 WB 14#, SU, RR

  10. BS: up to 131#
    WOD: 150 WB, 180 SUs, 7 muscle up transitions with red band

  11. 150 + 90 + 2 rx

  12. BS: 89, 111, 131
    WOD: 250 (10#, 1 pull up/1 box dip per MU)

  13. 1-1/4 BS: 135×5, 155×3, 175×2
    WOD: 240 + 1 failed MU attempt (maybe 2/3 the wall balls were rx)

  14. BS: 89, 121, 143
    WOD: 240 rx (got done with double unders and had about 45 seconds with no real plan for muscle up transitions oops)

  15. 150 + 50 du + 5 C2B + 40 du (when i realized it was 90 du, not 50… whoops), + 4 C2B

  16. BS: 135
    150 (14#) + 100su

  17. BS – 115, 135, 157
    WOD – 150 wb (14#), 60 single unders

  18. BS: 185 + 225 + 250
    WOD: 253 reps rx

  19. WOD- 150 wbs @ 14#, 9′ + 90 DU’s + 5 redband MU’s

    1. Did this WOD Feb. 18

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