Open WOD 12.4

Posted: January 28, 2013 in Uncategorized

Episode 4 of the Suburban Strength Coach Podcast is up. Take a listen!

WORKOUT 12 . 4

MENincludes 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

;

WOMENincludes 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

We will be using judges for this workout. I understand that many of us cannot perform muscle up. Some will need to utilize all 12 minutes just to get through 150 wall balls, others will finish the wall balls and the doubles, and a few will have just enough time left to attempt some muscle ups. Those that expect to get to their muscle ups, please set up your rings when you come in. Please do not avoid the workout because you cannot do muscle ups, many will see that it is a huge accomplishment just to get to them during the workout before the 12 minutes expire. Remember, this is an open workout and made so that everyone can get a portion of the workout done.

If you are an individual that plans to get to the muscle ups, but cannot do them, please perform 3 pull-ups and 6 hand release push-ups for each muscle up. Although not a direct substitute, it is what we are going with for this workout.

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Comments
  1. Lou Groves says:

    Jackass!!!!

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