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Friday 120323

Ricky Frausto Filed Under:
WOD
Skill/Strength

Straight Bar Dips - Max Reps x 3

Complete on a 5 minute clock.

Conditioning

Prep for 12.5

A. Thrusters (all unbroken if possible)

20 reps @ Empty Bar
Rest 45 seconds
15 reps @ 74#/53#
Rest 45 seconds
5 reps @ 100#/65#
Rest 1 minute
3 reps @ 110#/77#
Rest 15 seconds
6 reps @ 110#/77#
Rest 30 seconds
9 reps @ 110#/77#

B. Chest 2 Bar Pull ups

Practice, learn technique. Coaches will provide instruction to help you do your best on Saturday. If you're not doing 12.5 on Saturday, try your hand at 1200 meter run, 1000 meter row, 1200 meter run, 100 double unders.

Post all results to comments/Logwod.


Some prep ideas for thrusters and pull ups. Give'em a go.

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6 Responses to "Friday 120323"

  1. paul Says:
  2. dips: 17, 15, 13.

    1200m run
    1000m row
    1200m run
    100 DU

    16:45

    Should've pushed it a little harder, but there were definitely moments of pure suck, so mission accomplished.
  3. JennG Says:
  4. Good Luck to everyone doing 12.5 tomorrow! Last one!!!
  5. Shelley Says:
  6. Dips: 10,9,9

    1200m run
    1000m row
    1200m run
    100 DU's

    19:23. The second run was tough. I'm glad there were 4 of us doing this as it made it a little more "fun".

    Great job to Laura and Kristina on CTB. First time doing them and Laura gets 30!!! I don't know how many Kristina got, but they looked good too!

    CFO is the adult's playground!!

    Good luck to all doing 12.5 tomorrow. I would love to be there to cheer everyone on, but I'm playing in my Pierce High alumni volleyball tourney.
  7. Paula Says:
  8. DIPS - 4,4,2

    Teamed up with Frank for run, row, Du's.
    We did 800m, 400m and 200m runs alternating with rows for a team total of 3500m. One ran while the other rowed then we both did the 100 DU's at the end. No idea what our time was. Nice working with you Frank! That was tough! It was nice being outside though!

    Great job 5:30!

    Hope to see you all tomorrow am to cheer ya on for the 12.5/11.6. I'm on call from 9-11. So, crossing my fingers I will be able to be there.
  9. Addi Says:
  10. Dips - 6, 5, 5
    I was expecting more than that, but I had an alarm malfunction this morning, leaving me unfed. At least that's the excuse I'm running with. :)

    Thrusters felt heavy, but I blame no breakfast. Played with some Paoli tips on CTB and, not surprisingly, that shit works. Felt really good. Not looking forward to a rematch with Ladder Fran, but I feel good about my chances of besting last year's score.
  11. Addi Says:
  12. Dips - 6, 5, 5
    I was expecting more than that, but I had an alarm malfunction this morning, leaving me unfed. At least that's the excuse I'm running with. :)

    Thrusters felt heavy, but I blame no breakfast. Played with some Paoli tips on CTB and, not surprisingly, that shit works. Felt really good. Not looking forward to a rematch with Ladder Fran, but I feel good about my chances of besting last year's score.

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