METCON
40 Minute AMRAP
40 Wall Ball 20/14
30 Pull ups
20 Bar Facing Burpees
10 Deadlifts 120/85kg
WOD 12-1-16
5 thoughts on ““WOD 12-1-16””
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"If it wasn't for Cameron (you cam do it) Rickerby I still would not be able to do a pistol squat to this day! I saw Cameron as an inspiration before he became a coach.. He was always first in and the last to leave! Banging out the skill work before and after wods.. Knowing that if he was going to be a real crossfitter that it was up to him!! When he became a coach he always pushed that extra rep out of me!! He always made sure I rested for no longer than 5 seconds before I was back on the bar! And his mobility wods that opened up the gate of pistol squats for I will never forget!! It was an absolute pleasure buddy! Go forth and make legendary cross fitters :) :) "
"Michael Tully" (RCFNI)
TESTIMONIALS
This bad boy of a WOD is bad but not as bad as it reads. 3rnds and 6buckin burpees. Lots of sweating in the 12:30 class today. Bring plenty of water!!
5 rounds and 34 Burpees. 100kg on the bar and jumping pull ups.
What a WOD! Exactly what I needed to tackle that post holidays sluggishness!
3Rd’s and 16 pull ups.
What a WOD, 5 rounds jumping pull ups and 75kg on bar for deadlifts
3rds and 14 burpees over the bar. 70kg just on bar. The most I used so happy with that.