Announcement: Thanks to everyone who came out for the "Welcome Back" WOD! There was a huge turn-out, and we only hope that more and more people will continue to get hooked on the B&G CrossFit program.
For today's WOD, both the experienced group and the On-Ramp group will meet in Hayes Gym at 0530.
Recommended Warm-Up:
3 Rounds of:
- 5 Inchworm Push-Ups
- 7 Knees to Elbows
- 9 Walking Lunges (9 on each side)
WOD: AMRAP in 20 minutes of:
- 15 Pull-Ups
- 15 Rowers
- Run to the opposite end of Hayes Gym
- 1 Rope Climb Ascent to the track (scale by doing 3 modified climbs - lie flat on floor hold rope and try to pull yourself up to a standing position while keeping your body completely straight, then slowly lower your hands back down the rope keeping your body straight until you are lying back in the start position; once you complete 3 modified climbs, climb up to the track using the cargo net).
- Grab a medicine ball out of the cart and run 1 lap around the track, then put the medicine ball back in cart
- Continue running on track to the opposite end above the pull-up bars and run down the stairs back to the pull-up bars to start the next round
4 comments:
Can't wait to stay working out with y'all again, I hurt my ankle during the triathlon Sunday. So ill be out for a few days!
4 rounds+ 15 rowers/7 pull-ups, as RX'd.
4 rounds + 10 pullups/15 rowers. Scaled the pullups to jumping ones
Did the "competition WOD" with Caleb today. Did the snatch pull deadlifts with 135, kind of awkward. Got 7:06.42 on the 3 RFT of 10 hang power cleans and 50 double unders. Then finished it off with 6 HSPUs EMOM for 10 minutes. Scaled to pike HSPU to work on strenght and keep intensity up.
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