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Tuesday, January 22, 2013

Get your Ropes ready.



Warm up:
row 500m
10x push ups
10x air squats
10x pass through
10xbox jumps
10x med ball cleans. (focus on form)
10x broad jumps with shoulder rotation in between


18min AMRAP
30x double unders
10x pull ups
5x ground to overhead

 RX:  155-115
B:   135-95
C:   115-75

*If you can not yet get your double unders, it is a 4:1 ratio.
**ground to overhead is anyway.. clean and jerk, snatch, bar must touch the ground after every rep for it to count.


6 comments:

  1. rosielopezJanuary 23, 2013 at 6:17 AM

    5 rounds @ 95lb. D/Uand kipping P/U good wod! Great turn out again so awesome to see so many people motivated so early great job! :-)

    ReplyDelete
  2. rosielopezJanuary 23, 2013 at 6:19 AM

    Levina great work busting out your double unders today woo hoo look at you go this is awesome !!!

    ReplyDelete
  3. April January 23, 2013 at 2:29 PM

    5 rounds + 5 g2o + 1 pullup at 115#

    ReplyDelete
  4. UnknownJanuary 23, 2013 at 3:21 PM

    4 rounds plus 9 pull ups did kipping pull ups today instead of a band

    ReplyDelete
  5. Greg MJanuary 23, 2013 at 7:30 PM

    7 rounds + 2 G2OH as Rx'd

    ReplyDelete
  6. UnknownJanuary 24, 2013 at 2:53 PM

    5 complete rnds @95# This was a tough one but I feel awesome completing it. :) Great WOD and I love, love, love WODing with Coach April! She pushes me that much harder.

    ReplyDelete