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Friday, September 6 2013

Posted by Mandee on September 5, 2013   |   10 Comments

Eric

 

 

WOD:

A. Spend 15 minutes working on mobility and rope climb technique

B. 18 minute AMRAP of:

18 KBS 24kg/16kg (scale up 32kg/24kg)

36 double unders

18 ab-mat anchored sit-ups (scale up GHD sit-ups)

1 rope climb (scale up legless)

 

10 responses to “Friday, September 6 2013”

  1. Michael Little says:

    Awesome 6:15 class for the throwdown!

  2. James Stranahan says:

    STRENGTH

    SNATCH DEVELOPMENT

    METCON

    “SNATCHATHON”
    10MIN AMRAP
    (115/95) FOR ALL EVENTS
    SNATCH GRIP DEAD LIFT X 3
    HANG POWER SNATCH X 3
    SNATCH GRIP RACK JERK X 3
    OHS X 3
    scaled to 95# 5+10

  3. Carrie Liotta says:

    I think I may have given the wrong score on the board in the 0600 class. I scored 4+13 Rx’d, not 3+14. Can someone correct it for me if I did give the wrong score?

  4. Joe L says:

    3+24 Rx’d

    Still need to get better at double unders!

  5. Kerri says:

    5 rds even -Scaled up on KBS and sit ups
    Fun WOD!

  6. Dean the machine morse says:

    Worked out at the wellness center today, ended up doing a WOD I programmed for my clients a long time ago. Def one of my favs and a classic from my book:

    10min AMRAP of

    Barbell Burpees @ 95lbs

    Rest 10mins then

    For time:
    500m row
    30 KBS @ 1.5pood
    30 pull ups
    30 dead lift at 135lbs
    30 TTB
    500m row

    My score was 59/13:57

    Felt good!

  7. Meredith says:

    4 rounds with a 24kg KB

  8. AP says:

    Scaled up
    4+46 (32kg/GHD/leg less)

  9. Bradley F says:

    4+15 Rx at 32 kg and GHD

  10. Justin says:

    2+72 2pd/ghd/legless