For time:
200 Double Unders
50 Thrusters
10 Muscle-ups
Post time to comments.
(Cori said on Tuesday of last week that CrossFit Games Open 12.4 would be DU, Thrusters, and MU. It was!! Thrusters are the sub for Wallballs. This was the workout she planned to run herself to get ready for 12.4.)
12 comments:
i'll go ahead and apologize now for this wod! haha!
10 mile run (1:52:30)
I am a little embarrassed about my time b/c it is pretty slow BUT I was able to run the whole thing without stopping to walk at all! That was my main goal. So yay for me. Haha!
Now to walk up the stairs...
awesome job amber! 10 miles is a LONG way!!!! yay!!!
now for my musings on this wod. in a perfect world, or if i were a firebreather, this would be considered a sprint. however the world is not perfect nor am i firebreather, so i was shooting for sub 15 using 75#.
my time was 16:20.
4:01 double unders (PR yay! 50-20-20-20-20-20-25-25)
10:50 thrusters (boo...should've looked at the clock. i wanted to stay under 5 min for these. broke them up into sets of 5)
16:20 mu (yay...no misses and stayed on 2 a min which was my goal)
so in hindsight, the thrusters took too long...i wasn't looking at the clock, i rested too long b/t sets of 5, and i should've started out on 10's. next time, i will get sub 15...maybe even closer to 10! :) and upon looking at my splits, the first two movements of this wod took me about the same amount of time as the first two in 12.4. maybe i am a prophet!!!
In other words you should have scheduled your rests...bwahaha!
Good job! 16.20 is a great time. 50 thrusters at 75 was a stretch for me this morning. I don't have that kind of engine. Watch 12.5 come along with 95 for old coots.
the prophet says 12.5 will be some kind of c&j ladder, "DT" ladder, or thruster ladder. they might throw in a gymnastics movement just for fun like pushups or c2b pullups. time domain 5-8 min.
omg, i'm SO ready to get this 12.5 over with!
So what is RX weight for males on thrusters? If no MU, 3:1 ratio on progressions?
there is no rxd weight. i was thinking 75F/115M, but drew might have a differing opinion.
this morning we did 2:1 mu progression ratio.
i did tonights workout in 21:44. Not the best thrusters using 95# but i got a new PR 28 consecutive double unders.
Amber....great job. I don't even like driving 10 miles to work much less a non stop run. Woohoo!
50 thrusters with 115 lbs should be a WOD by itself. BRUTAL. I feel a rest day coming tomorrow to get ready for 12.5, but we'll see . .
200 Rocket Jumps, 50 push presses 65#, 20 MU Progressions, lost my scrap of note paper but I think it was 16:30ish.
16:55 - found the paper
10:49 with 115
3 min to du
5 min to thuster all front rack
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