Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Turf War
AMRAP 20
400m turf run
2 rounds of The Chief (135,95)
1 rope climbs
400m run
4 rounds of The Chief(same)
2 rope climbs
400m run
6 rounds of The Chief (same)
3 rope climbs
400m run
8 rounds of The Chief (same)
4 rope climbs
*Chief rounds continue to go up by 2’s until time expires.
*Rope climbs continue to go up by 1 until time expires.
The Chief is:
3 power cleans
6 Push-ups
9 Air squats
Option 2 load:
1. (115,80)
Option 3 load:
2 (95,65)
Options for rope climbs:
1. 3 rope pulls
2. Cargo net
Post WOD:
Agile 8
CFS Brief:
Day 6 WLC
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Turf War | 2 rounds + 400m + 3 chiefs + 1 power clean, 85#, rope pulls
That was a lot to keep track of and a lot of fun. Thank you Hanna for working with me on my foot grip for rope climbs. It’s still a work in progress, but I definitely made progress today.
Turf War: 2+508 (400M+6 Rounds of The Chief) | 80# Power Clean
A nice little twist on The Chief with the addition of running and rope climbs. A big crowd at 5:30 kept brought great energy! Thank you Hanna!!
Turf War: got through the round of 6 chiefs and got 2 of the three rope climbs. 115# power cleans…drop and go.
I did the first two rounds of running, but my ankle landed strange after the round of 2 rope climbs that I did 50m + a 30 cal bike for the third installment. Nice to be back with my peeps!
3+18 rx (think I wrote 3+9 on the board)
Made it through 1 round of the chief in the round of 8. Fun one!
2 rounds + 400m + 6 rounds of the chief + 1 rope climb (75#)
This was a fantastic WOD! It had a little bit of everything – lifting, body weight stuff, cardio, rope climbs… And although I am not usually a fan of increasing rep schemes, doing more rounds of the chief decreased the amount of time available for running, so I thought it worked out well!
Really fun class! Thanks as always, Hanna, for keeping us in line!
I’ve been wondering where you’ve been – there are certain people that it’s just not the same without. Sorry I missed you all today (kind-of, this one was NOT in my wheelhouse except for the Chief part of things!)