Wod Sunday 6/5/16

1.      Warm Up:

Coaches’ choice

2.    Strength:

Bench press

 3,3,3,3

 3.     Wod:

 AMRAP 20

  • Row 300 meters
  • 3 rope climbs (15ft)

Rope climb options:

*Scale to a 12′ rope on the kids rig if needed.

  1. 2 rope climbs
  2. 1 rope climb
  3. 3 cargo net climbs
  4. 2 cargo net climbs
  5. 1 cargo net climbs
  6. 9 rope pulls = 3 rope climbs
  7. 6 rope pulls = 2 rope climbs
  8. 3 rope pulls = 1 rope climb

 Cash out: 

Run 400m

Lax ball pec smash on the wall-2 minutes per side.

Mike

Mike

Posted in WOD

6 thoughts on “Wod Sunday 6/5/16

  1. Bench press: 80#x3 85#x1.
    WOD: 6Rounds+25meters with 2 rope climbs each round. I’m getting it! Feels better everytime. Rope climbs are so much fun

    Like

  2. Fun little WOD this morning…thanks Jono!
    Bench…great working with Jeremy…I just couldn’t get the final rep up…so 135, 155, 175, and then 185×2.
    WOD: 6 full rounds + 192m…forearms were smoked!!!

    Like

  3. Bench: 65-100
    WOD: 5 + 70 m (2 rope climbs/rd)
    I like Deb’s name for the WOD: “Not for Short People”! Nothing like staring up at that rope that just seems to get longer and longer each round! All that aside, it was kind of fun :).

    Like

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