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Wednesday, 19 September 2012 / Published in WOD2

Thursday 9.20.12

As many rounds and reps as possible in 12 minutes of:

3 Strict Handstand Push Ups
5 Strict Pull Ups (overhand/mixed grip only)
7 Strict Toes to Bar

Rest as needed…

3 x 15 One Arm KB Power Snatches (each arm as heavy as possible) rest 60 seconds between each set

Rest as needed…

3 x the following (no rest between movements…rest as needed between sets

8-10 Pendlay Rows
10 Banded Pull Aparts
10 Barbell Front Raises

“Transfer of Power-Bench Press” with Shane Sweatt-video [wmv] [mov]

Are You Skinny Fat-CrossFit Verve

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Paleo Zone For Dummies Step By Step Guide

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16 Comments to “ Thursday 9.20.12”

  1. John I says :
    September 20, 2012 at 1:44 pm

    Ran 5k for lunch, very slowly. Don’t forget it’s Keith’s Birthday.

  2. Zack Lovingood says :
    September 20, 2012 at 7:55 pm

    8 Full + 3 HSPU

  3. Kary says :
    September 20, 2012 at 8:10 pm

    6 full + 3 hspu

  4. Amy Brown says :
    September 20, 2012 at 8:34 pm

    5 full + 3hspu(10 lb plate &ab mat)+5 pull ups (red band )+4 TTB
    HAPPY BIRTHDAY KEITH!!!!!

  5. Erik Laney says :
    September 20, 2012 at 8:36 pm

    8 full
    Happy Birthday Keith and Josh Farmer!!

  6. Ashley Smith says :
    September 20, 2012 at 9:05 pm

    5 Full

  7. Josh says :
    September 20, 2012 at 9:07 pm

    8 full+3 hspu+5pu+2ttb

  8. Webb says :
    September 20, 2012 at 9:44 pm

    8full+3+5+4

  9. John J says :
    September 20, 2012 at 9:50 pm

    7 Full+3HSPU+5PU+4TTB

  10. Nate says :
    September 20, 2012 at 10:04 pm

    9 full

  11. Dustin Smith says :
    September 20, 2012 at 10:20 pm

    5 full+3HSP+5PU

  12. Keith says :
    September 20, 2012 at 10:26 pm

    6 Full+3 SP (115 lbs)

  13. Matt W says :
    September 20, 2012 at 11:39 pm

    8Full+3HSPU

  14. Nikol says :
    September 21, 2012 at 7:49 am

    6 full +3hspu +5pu

  15. Matt G says :
    September 21, 2012 at 8:11 am

    8 full.

  16. Annalisse says :
    September 21, 2012 at 10:15 am

    7 full, went two seconds over time. (15lb/10lb plate + ab mat, red band kipping, knees to elbow)

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