April 10 WOD
Rope climbing is one of the most effective ways to strengthen the entire body and develop functional strength.
Warm-up
30 Walking Lunges (15 each leg)
15 Push-ups
15 Sit-ups
30 Walking Lunges
15 Push-ups
15 Sit-ups
30 Walking Lunges
Workout
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time completed.
-- OR --
As many rounds as possible in 20 minutes of:
5 Knee-to-Elbows
10 Thrusters M 45/ W 35
15 Double-unders (x3 for singles)
Post number of rounds.
Warm-down
5-10 minutes of stretching (use the foam roller on those sore muscles)
*** Yes -- two WODs today. Not everyone can rope climb (we do only have one) and some might not want to go through the scaleable variations.
GO HARD!
Warm-up30 Walking Lunges (15 each leg)
15 Push-ups
15 Sit-ups
30 Walking Lunges
15 Push-ups
15 Sit-ups
30 Walking Lunges
Workout
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time completed.
-- OR --
As many rounds as possible in 20 minutes of:
5 Knee-to-Elbows
10 Thrusters M 45/ W 35
15 Double-unders (x3 for singles)
Post number of rounds.
Warm-down
5-10 minutes of stretching (use the foam roller on those sore muscles)
*** Yes -- two WODs today. Not everyone can rope climb (we do only have one) and some might not want to go through the scaleable variations.
GO HARD!
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I did friday's work out at the Ymca at Prospect,because I was not able to make it to crossfit,I did the second option workout and I wanted to die! But in wanting to cut it short I could'nt do it. In the back of my mind I kept hearing Carl and Travis and Adam as well as Aaron and I could't quit,they have been such a positive influence on me that I refused to quit and cheat myself. I'm driven also by the fact that I'm going to Britsh Columbia to compeat in the safety forces Olympics I will wrestle in the master division,I will represent Crossfit well,I plan on being in the best condition I can be in! If I have to go through hell to accomplish peak condition I will! Thank you Crossfit!