WOD 7/7/14
8 Minutes of Shoulder/Back/Ankle Mobility
A- WU- 2 Rounds of 30 Seconds Each: Pull Up/Air Squat/Sit Up
B- 3 Minutes WU Rope Climb + EMOM for 12 Minutes: Even Minute- 1 Rope Climb/Odd Minute- 5 HSPU (strict if possible for as long as possible)
Notes: Start with Rope Climb/Scale Rope Climb as follows- partial R.O.M (6-10′) or Practice 3 times each round: Jump Pull Up+K2E+Wrap (foot work) or 5 Towel Pull Up+K2E/Scale HSPU as follows- Band Assisted or Partial R.O.M (abmat) or Knees on Box Pike Push Up.
C- 5- 3 Minute Rounds of: 500M Row/In remainder of time AMRAP of Double Unders; 2 Minutes Rest Between rounds
Post your scores to the Whiteboard.
Hahahah Rope climbs. Lol that was funny.
Right, so… rope climb subs?
All Hail The Queen WOD Times for Saturday July 12th- again, if anyone wants to stop by Crossfit Queens on Saturday these are the times-
10:05 – 10:55 | WOD 1 Rx division
12:25 – 01:15 | WOD 2 Rx division
02:45 – 03:35 | WOD 3 Rx division
Nice. Can’t wait to see you crush these workouts.
Whoa. Rope climbs replaced with towel pullups. I was swinging around like a sweaty bell. This is a great WOD for dialing in the double unders.
-sidenote, it’s harder to do HSPU when coach Iz is singing 90’s rock songs.
you are too funny Koves
Mike Acreman we should try this tomorrow.
http://youtu.be/bMLafrHPIPA
Numbers on the WhiteBoard are looking good guys..
Katie, keep practicing those DUs everyday, when you get them you won’t hate them anymore.
its like me hating MUs – Psssshhhhh what when I get one Im gonna get so gassed