A lot of “Fat” cried out during Friday’s WOD.
Skill:
Rope Climbs
20:00 of quality work
Conditioning:
Partner WOD
Complete as many rounds as possible in 15-minutes of:
150m Run
12 GHD Sit-ups
9 Kettlebell Swings (70/45)
6 Front Squats (135/93)
3 Strict Handstand Push-ups
For score
Alternate exercises through each round. Each run is worth 3 reps, 1 per 50m.
Flexibility/yoga poses:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Post score and experiences to comments
Foundation Crossfit – Seattle, WA
SWOD: BP – 8X3 ascending in weight: worked up to 95 kgs
CWOD: Crossfit Team Series 15.5 (team of 4)
150 WBS
100 cleans (70kg)
50 muscle ups
13:16 (I was Rx and my team was scaled)
Climbed the rope a few times – skin still on fingers – success!
CWOD: partnered with Jamie; 6 + half the run; Rx except
my strict hpu were n
Not full depth. Fun class this morning.
That was fun! I loved having the skill work. My rope climbs were not too bad for not doing them for over a year.
Cwod
8+2 rx with jimmy
Fun wod.
First time to do strict hspu in a wod SUPER pumped! 🙂 🙂 🙂
What Jana said…except not myfirst WOD with strict HSPU. 🙂
Great work on rope climbs.