WOD - Monday, 1.19.15

Another Active Life Lady rockin out muscle up! Congratulations Jen.

Monday is the ABSOLUTE LAST DAY to claim rewards gift certificates. Come and get em!

Warm Up

25 Single Unders

20 Wall Balls

25 Double Unders (50 singles)

10 Beat Swings

10 Triple Unders/attempts (10 Double Under attempts)

3 x15 second Frogstand/tripod hold

 

Strength:

Front Squat 5x4@82%

Every 2:30

 

WOD

CrossFit Games Open WOD 12.5/11.6

Amrap in 7 minutes

3 Thrusters (95/65)

3 Chest to Bar Pull Ups

6

6

9

9

12

12...

Rest 1 minute

AMRAP in 1 minute

Double Unders

If you can do even 1 Double Under, go for max reps.

If you can't, max singles.  

 

 

Fitness

Warm Up

Establish Minimum Distance Pass Through

20 Reps 2 Fingers Wide of minimum distance Pass Through

Then 3 Rounds

10 Strict Toes to Bar

10 HR Push-ups

10 GHD Sit-Ups (If there is a log jam at the GHD, move to lunges and come back)

20 Walking Lunges (Each Step = 1)

 

WOD 1

AMRAP 5

5 Ring Dips

5 Burpees

 

WOD 2

10 Minute AMRAP with a Partner

20 Over Head Walking Lunges (45/25)

30 Doubles