WOD
“Misdemeanor”
10 Rounds
200 Meter Run
30 Double Unders
1 Legless Rope Climb
10 Rounds
200 Meter Run
10 Attempts
2 Rope Climb
10 Rounds
100 Meter Run
50 Single Unders
10 Ring Rows
WOD GUIDANCE & GOALS
10 Rounds! Run the 200 meters in :60, then take one deep breath and relax your arms before trying to do the double unders unbroken (:30-:45). Start the legless rope climb with your hands under your chin, and try to get up the rope in :10. Target 18 minutes.
Post Time to Comments.
HOME WOD
10 Rounds
200 Meter Run
20 Mt.Climbers
10 Sit to Stands
OLYMPIC LIFTING
Warm Up
2 Burgener Warm Ups w/PVC
3 Burgener Warm Ups w/Barbell
Lifts
2 Power Snatch + 1 Hang Snatch (knee) + 1 Overhead Squat
5 sets at 75%
2 Power Cleans + 1 Hang Clean (knee)+1 Front Squat
5 sets at 75%
2 Halting Deadlifts + 2 Clean Pulls
4 sets at 90%
24:28 MCx
9 rounds at 25 min cap
200m / 30 dubs / legless until the top – used feet to stabilize and come down
9 rounds @ cap, MVx
24:08 – 200m/30 dubs/2 rope climbs
26:26 1 rope climb with legs
23:42 (200m/30 dubs/10 x 25# DB bicep curls)
21;50. Su
20:30 MCx
26:30. Ring rows instead of rope climbs (elbow pain climbing rope in warmups)
234:22 mcx
24.22
2 rounds of struggle dubs
21:55
250 row
60 singles
5 strict ring rows
21:32 200m, 30dubs, 10 x 15# db curls
26:01 200m, ~ 5 SUSUDUs, 1 RC (masked inside)
8+200- 3 strict pull-ups
a little oly work with katie pre-wod then…
23:11 mcx
so fun!
20:33 SUs and mods for rope climbs.
Did session 1 of Foundations week 3 + 4
28:05. 200m/dubs or mods/10 30#s db curls