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Category: 12.4 wod


Games Open WOD: 12.4: Saving Your Shoulders for the Muscle Ups + Prep

Posted by Juliet in 12.4, 12.4 wod, Blog, crossfit games, games 12.4, games open, reebok crossfit, wall ball. Comments Off on Games Open WOD: 12.4: Saving Your Shoulders for the Muscle Ups + Prep

15th March

Hey MWodies, Today’s MWod episode is about thriving in a heavy duty, pre-shoulder fatigued  Muscle […]



Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips