Remember that today is Active Recovery Day. We still have Yoga at 12p and 6p, Mobility at 4p and 6p, and OLY Class at 5p. That being said, below is the WOD for 5/23 - Pack your long socks, shave your calluses, and smash some muscles. Level I Strenth: Front Squat 5 reps @60, 65, 70, 75% Skill: Rope Climb Variations and Progressions Conditioning: AMRAP x 4mins of 1 Rope Climb (20/15), 10 GHD Hip Extensions, rest 2 mins AMRAP x 4mins of 10 Box Jumps, 10 C2B Pull-Ups, rest 2 mins AMRAP x 2mins of Burpees Level II Strenth: Front Squat 5 reps @60, 65, 70, 75% Skill: Rope Climb Variations and Progressions Conditioning: AMRAP x 4mins of 1 Rope Climb (20/15), 6 GHR (or 10 GHD Hip Extensions), rest 2 mins AMRAP x 4mins of 5 Deadlifts (225/155), 15 Pull-Ups, rest 2 mins AMRAP x 2mins of Burpees Level III Skill: Free-Standing Handstand Practice (5 mins) Strenth: Front Squat 5 reps @60, 65, 70, 75% Hang Cleans 5-5-5 Conditioning: AMRAP x 4mins of 1 Leg-less Rope Climb (20/15), 10 GHR, rest 2 mins AMRAP x 4mins of 5 Cleans (185/135), 10 Burpees, rest 2 mins AMRAP x 2mins of S2O (same)
Posted on: Thu, 22 May 2014 15:00:46 +0000