WODs for Saturday 9/24/11

27
Sep

WODs for Saturday 9/24/11

Rope Climbs –

Level 1 – Beginner Rope Climbs Knees Bent = lay on the floor torso flat, knees bent, feet flat on the floor, keeping your hips parallel to your shoulders, pull yourself up to a standing position and then lower back down to the starting position on the floor.

Level 2 – Beginner Rope climb legs straight = Level 1 start position only your legs are straight, maintaining a stiff plank throughout your body, pull yourself up to a standing position pivoting on your heels and then lower back down to the floor

Level 3 Rx = 15 foot climb up off the floor;

KB Class WOD: 5 rounds: 1x 15′ rope climb or 2 beginner rope climbs 100 meter sprint 20 1-arm swings (alternate/switch hands every rep)

CF Class WOD: “Quarter Gone Bad”

Five rounds for total reps of: 135 pound Thruster, 15 seconds Rest 45 Seconds 50 pound Weighted pull-up, 15 seconds Rest 45 Seconds Burpees, 15 seconds Rest 45 seconds

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