Warm up:
400m run
1min wall squat stretch
3 rounds
3 pull ups or ring rows
6 plyo lunges
2 wall walks
WOD:
100 squats
4 rope climbs, 15′
75 squats
3 rope climbs, 15′
50 squats
2 rope climbs, 15′
25 squats
1 rope climb, 15′
Chad Augustin 6:27, Wes Hutchinson 6:40, Gary Baron 7:02, Valerie Calhoun 7:55, Lynn Hunter 8:05.
WOD Demo with Rocklin CrossFit – video [wmv] [mov] [HD mov]
Powerlifting:
3 x 3 shoulder press @90% 1RM, rest 3 minutes
3 x 3 front squat @90% 1RM, rest 3 minutes
3 x 10 glute-ham raises, rest 2 minutes
Looks like an Inov8 ad
Randy looks like the happiest dead guy ever. 🙂
And should be submitted to them as such!! 🙂
Great combo of pics!
I was happy that I was actually still alive! 🙂
Home Gym
Substituted 5 CTB pullups for each rope ascent
=12:57
Legburner TO THE MAX
10:37, subbed 2:1 strict reverse pullups
Rx 7:45
8:42 rx’d
9:33 rx
Rx’d 197 reps… I’ve got to learn that leg wrap thingy rope climb technique. My version seem to be: hang from rope, flail legs about, finally wrap the rope, ascend 2 inches… repeat.
Then:
Press 185x3x3
Front Squat 255x3x3
GHR 3×10
11:42 rx