Wod Thursday 7/14/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 Tire flip and rope climb practice

3.     Wod:

 “Country Built”

5 rounds for time

  • 400m run
  • 10 tire flips (AHAP)
  • 1 legless rope climb

*Scales for legless rope climbs:

  1. rope climb with legs
  2. cargo net climb
  3. 3 rope pulls

.Core cash out: 

10 Rounds:
With feet in low rings:
Right Knee to Right Elbow
Left Knee to Left Elbow
Both Knees Tucked to Chest
Right Knee to Left Elbow
Left Knee to Right Elbow
Both Knees Tucked to Chest

*Rest as needed between rounds




Posted in WOD

13 thoughts on “Wod Thursday 7/14/16

  1. Oh my goodness! That was such a fun workout! And the 5:30 crew is such a great group to workout with. Very welcoming and encouraging!
    24:30. 130# and legless (shorter rope)

    Liked by 1 person

  2. “Country Built: 23:32 ( 12ft Legless, 250#)

    Today’s workout was done in memory of a dear friend who passed away late last night. I found out minutes before leaving to coach this morning as Igor had been up all night with grief over his very best friend. As we grow older friendships are fewer and feel more like family. He passed at the young age of 37 from heart disease. Today I am grateful beyond words that my heart is healthy enough to exercise and big enough to know just how grateful I am for life and for love.

    I reminded how important exercise and living a healthy lifestyle is today. I strive to thrive and am so proud of all the members that walk in to our box, looking to make themselves better. Not everyday is easy, but everyday it’s worth it.


    Liked by 6 people

  3. Emily my prayers and thoughts go out to you and Igor. Great Woding with you today! We are fortunate to get to do what we do on a daily basis.


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