WOD for thursday 1-24-13

January 24, 2013

Skill work- Handstand Mounts

Metcon thereafter.  Not many of you have done AMRAP 15 of 15 Wallballs, 10 Crossover pushups….  That is a mental challenge for sure.  4 Rounds is easy, 6 is hard, 8 is something else…



  1. AMRSP 15 min cap
    15 wall balls
    10 cross over push up = 153 6 complete round 3 into 7

  2. WB/PU – 150
    RD/PU – 65 +1/+2 overhand grip

    • PS – some of my wallballs were shitty reps that I counted anyway because I hate wallballs
      Jackie up and down – 23:54 w +2

  3. AMRAP wallball crap

    I hate wallballs.

  4. Wallball AMRAP – 180 reps w/ 10# ball

  5. Row thruster PU thruster row thing: 21:17 RX.

  6. Jackie +
    20:06 Rxd

    • Oh and I did 50 squat clean thrusters with 20lb dumbells with 5 burpees in the minute every minute. Finished in 8 flat.

  7. Wallballs/crossover pushups- 222

    • Great work!! I’m glad to see your score. I was questioning myself if I did the crossovers correctly. I did 3 rounds again today in 4:15 just to double check.

      Also did 50-40-30-20-10 dus/25-20-15-10-5 ghd situps

  8. Nancy 13:59 on the treadmill. I set the treadmill to a 3.0 grade (years ago I read that a flat treadmill is equivalent to running downhill and that you need at least 2 degree of elevation to simulate a flat surface. I dont know if that’s true or not…). The treadmill runs very smoothly and it’s definitely easier to focus on your POSE footstrike there vs outside, BUT the rev up to top speed takes a while. I was running between 9.0 and 8.0 an covering my quarters in around 1:45-1:47. OHS felt great. Even elevated I was able to go unbroken on 5 or 6 seconds rest per round.

    • I am glad to see you did this inside. I might try it. I don’t mind cold but not the inside/warm to outside/cold effect…

      • Nancy in 15:09 on the treadmill, exactly like Brock did. I talked to him about it this morning. Unbroken squats which makes me happy!

  9. I did Metcon #1 (backsquats/shoulder to OH) – 56 reps RX’d.

  10. C&J @ 115
    Jackie up & down: 19:06 🙂

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