Make sure you show up AT LEAST 10 minutes before the scheduled WOD start time if you don't plan on doing all three WODs so you can warm up (will be written on the board) & practice the movements in that WOD before we start...
OK, HERE WE GOOOOOOO...
WOD #1 (9:00AM Start Time... Will do heats, as needed)
Burpee Box Jumps (20"/24")
Pull Ups (Any Style)
* 5 Minute Ladder-Style AMRAP... Starts at 1 rep each, then 2,3... Get as high as possible
SCORE FOR THIS WOD IS TOTAL REPS COMPLETED
WOD #2 (9:30AM Start Time... Will do heats, as needed)
800m Run (60th and Center Traffic Light & Back)
MAX REPS of Ground To Overhead (95#/135#)(OR EXACTLY 70% Of Your Best JERK OR 65% Clean MAX)
* 7 Minute Cutoff... YOUR SCORE IS TOTAL AMOUNT OF GROUND TO OH REPS COMPLETED
WOD #3 (10:00AM Start Time... Will do waterfall start due to number of ropes)
As Many Rope Climbs As Possible In 3 Minutes (6 points each climb or for every three seated)
As Many Wall Ball Shots (20#/14#) As Possible In 3 Minutes (1 point each shot)
As Many Walking Lunges As Possible In 3 Minutes (.5 points each lunge)
* Little strategy to play on this one... Your score is TOTAL POINTS EARNED across all movements
POST THOUGHTS ON HOW YOU LIKED THIS SET UP ALONG WITH RESULTS FOR THE WODs YOU COMPLETED TO COMMENTS
3 comments:
My thoughts are this- for once I am glad I have to work on a Saturday morning giving me an excuse to skip this one! Have fun everyone! :)
I really liked this!! I wish I could have stayed for the last one..wanted to get another rope climb!!
Got 7 reps for the first one
Did 53# for the 2nd one (PS. thanks to Kate for being in front of me during the run..made me push harder)
Ya Mo! I don't have the strength yet, but running is my thing! ;) anytime girl!
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