WOD 9.26.14

Main – CrossFit

Warm-up

Push – Pull (No Measure)

Row 300M
15 Push-ups
15 Pull-ups
15 Wall Balls
15 Sumo Dead-Lift High Pulls – light KB
15 Push-ups
15 Hollow Rocks
Samson Stretch

Weightlifting

Weighted Pull-ups (4 X 2 – 60 second rest between.)

Back to HEAVY bent over rows if no strict pull-ups. 4 X 5.

DO NOT RECORD YOUR WEIGHT IN SCORE.

Record as 0 and add note, or add extra performance.

Gymnastics

Rope Climb (2 attempts at max rope climb)

Climb to the top, and then back down and touch the floor with one foot, then return. Record fractions. EX – 2.25 rope climbs is two times to the top, and then a quarter of the way up on the third attempt.

Rest 3 minutes approximately between attempts.

If you have “legless” – try that for the first round for the upward climbs and post to comments.

Metcon

Escalating (AMRAP – Reps)

13 Minute AMRAP –
3 Hang Squat Cleans (135/95)
6 Push-ups
9 Walking Lunges

For Round 2 add 3 reps to each movement, for Round 3 add 3 more reps to each movement (the third round will be 9 HSC, 12 Push-ups, 15 Walking Lunges), continue adding reps until time expires.

Total score is total reps.

1 RD – 18
2 RD’s – 45
3 RD’s – 81
4 RD’s – 126
5 RD’s – 180

RX + for Strength Focused Athletes – Push the Hang Squat Cleans to 85% of a 1RM (if you know it).

Cool Down

Foam roll again and again. Stay focused on the legs.

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