WOD
“McGhee”
30 Min AMRAP:
5 Deadlifts (275/195)
13 Push Ups
9 Box Jumps (24/20)
SCALE
DLs – as needed(shoot for 855 of 1RM)
Push ups – off bench
Sorry for the late post folks.
SSS
5 Sets of:
10 Feet Elevated Ring Push Up
10 Broad Jump
3 Legless Rope Climb
SCALE
FE ring PU – feet on ground ring push -> regular push ups
Legless rope climb – leg-assited rope climb -> 2X rope walk per rep
SSS
5:00 of Handstand Work
20 Wall Climb to Handstand
WOD
With a running clock at 0:00
5 Min AMRAP
50 DUs
10 double KB cleans(53/35)
At 5:00
5 Min AMRAP
100m run
10 pull ups
At 10:00
5 min AMRAP
10 burpees
10 double KB thruster(53/35)
SCALE
KB – as needed
DUs – 2:1 SU ratio
Run – 125M row
Pull ups – ring rows
SSS
2 Sets of:
3 Skin The Cats with :10 hold at bottom
1:00 Left quad/hip stretch
1:00 Right quad/hip stretch
WOD
Press
3 sets x 8 reps @ 70% of 1RM
SCALE
65% of 1RM
With the Wounded Warrior Games being held the fieldhouse the TOTF area will be closed to all personnel from 0800-1800 this week. We will only hold thet 0600 class this week.
There will not be a coach for the 1630 class today.
SSS
4 Sets of:
5 Rock To Headstand
10 Strict Chest to Bar Chin Up
5 Box To Box Land and Jump
WOD
video courtesy of Crossfit HQ
